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I can see the sun in wintertime
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Plan: 15 miles, steady.
Actual: 15 miles - 10 miles @ 9:38 avg pace, 5 miles @ 9:18 pace
Hurray, finally a decent lsr
Headed out early as usual, and I'd planned to do loops close to home so that if tummy trouble struck, I'd be close to the loo. After 3 miles though, I felt ok so instead of turning left to head back home and complete the loop, I turned right and moved on. Very uneventful running, praise be. I had glucose tablets with me and took one every half hour or so. At around 10 miles I had an ominous feeling and I was in town, so I headed into the Jervis centre to use the facilities (note to self: don't use Jervis again as the toilets are far from the door and the length of time it takes to reach them gives everyone in the centre a chance to look askance at how ridiculous I looked in my shorts and running top 
). When I left the centre, I knew I could handle another 5 miles so I picked up the pace a teeny tiny bit. Got home feeling like I could still do another couple of miles, with a smile on my face.
So, not a bad week - still 4 miles to do tomorrow but the week is nearly done. Despite feeling like a big pile of doodoo for most of the week, I got 2 decent sessions, a mid length run and an lsr all done. Longest run since last year done, and about time too. Still not 100% but coping. 7 weeks today to Lux. Happy out
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Sunday: 3.2 easy miles, nothing to report. 35.2 miles for the week.
Tuesday:
Plan: 8 miles, steady
Actual: 8 miles @ 9:14 avg pace
Oh wind and rain, welcome back my old friends, how I missed you Kids off school for Easter break so this week and next week's runs will be done at ridiculous a.m. Up and out at 6:20 for this one. As I've mentioned before, I'm still not sure of the various paces this program requires, so I took "steady" as somewhere faster than easy and slower than tempo. The plan was to do the first mile or so slow, and then speed up as each mile went by - and that's pretty much exactly what I did - 9:40, 9:28, 9:24, 9:24, 9:19, 8:58, 8:51, 8:47. The wind was in my face from the middle of mile 3 until mile 6 but it was ok, and the rain was lovely. An allround nice run, nothing too difficult. Should maybe have had a slightly lower avg pace for a steady run, but not bad for first thing in the morning.
Right heel is a bit sore, feels slightly bruised so wearing a cushioned insert in my regular shoes to give it a bit of a break. I haven't noticed it while running but it was sore on Saturday after the long run and a bit sore this morning - another part of my falling-apart body to keep an eye on:rolleyes:0 -
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Plan: 17 miles slow.
Actual: 17 miles in 2:45:47, avg pace 9:45
Not in the best form this morning for this. Oldest boy and middle girl very sick all Thursday night, lots of vomit and horribleness. This meant no sleep at all on Thursday night - followed by a party for 20 5-6 yr olds on Friday. Absolutely knackered this morning. I headed out the door with a face like thunder and a mood to match. I'd initally planned to do 3-4 mile loops near to home, but I knew that would make it too easy to come home if I felt crap. So I thought I'd run out for 8ish miles and then turn around and come back. As it happened, I ran to Howth from my house, via Raheny. I did my usual - break the run down into percents. 10% done, 20% done. I got to Howth Dart station at just under 9 miles, had a quick stretch and headed back towards home. Just kept ticking off the miles and minutes for the next while. Closer to home, I took a little short cut which cut just under a mile off the final tally - didn't need to do 18 today, 17 enough. When I got home, I was fairly knackered but I probably could have done another little bit so I'm happy. A big bonus was the fact that the stomach didn't play up at all today so no need for a toilet stop at 10 miles, just kept going. Very happy with the morning's work. 0 -
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Thanks for the support gals, appreciate it.
Hmm, a strange run, this one. Felt like crap all day yesterday and didn't sleep great again last night. Alarm went off at 6:20, dragged my sorry a$$ out of bed and hit the road. Mile 1 9:57. I followed a route I normally do, but the wrong way around, so the uphill bit was tougher and longer. But it felt ok, strange. Mile 2 9:29. Took a detour off to the right to get another teeny tiny uphill, legs moving well, breath flowing nicely. Hmm, what's going on here - Mile 3 9:26.
Stopped looking at watch and ran at what I felt to be a quick enough pace - not too fast but definitely not as slow as yesterday. Nearly had a heart attack when I heard watch beep and it said Mile 4 8:52. A smallish downhill followed and brought Mile 5 8:32. Still felt ok: legs ok, tummy ok, breathing ok, so sped up another little bit. Flat road, no incline at all - Mile 6 8:06. Did another 0.75 mile @ 8:44 pace to cool down. Total done: an unintended tempo of 6.75 miles in 60:55, avg pace 9:02.
Really really bizarre, it's like as if yesterday's shi**y run and the previous few days horribleness hadn't happened. If I couldn't see the garmin link, I'd think I dreamt it. Very happy with my miles but still a bit confused how two days can be so completely different...
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Ok, so what was today's plan? An lsr of some shape or form, something in double figures, the higher the better Ideally, I wanted 3 hours on the road or 18 miles, whichever came first.
Headed out early, as per bloody usual - on the road by 7:15. I had an almost 6 mile loop planned so that if I needed to come home, I could. Did the first loop, got close to home but didn't need to go back so headed off on loop number 2. Instead of completing the loop, I ran on and out towards the coast. Got to 12 miles just before Sutton so stopped and stretched and then headed back home. I felt fairly ok throughout - the pace was ok (around 9:30 avg) and legs and tum felt ok. I kept ticking off the percentages again.
At 15 miles my tum lurched quite badly but luckily there was a toilet in the garage I was just about to reach. Quick pitstop and a water refuel and on I went. I took a clif shot blok every 3 miles or so with a bit of water and it seemed to work well. At 16.5 miles I had the choice of going straight and finishing at just under 18, or going right - which meant up an incline and finishing at 18.5. I went right, yay me Got home in 2:56:13, 18.5 miles, avg pace 9:32. Apart from the first mile which was 9:44, the rest were 9:26 - 9:36.
Not a bad run. Not the best ever but good considering the past few weeks - that said, since the first dose of the bug I've gotten a 15, 17 & 18 miler done. Happy out 0 -
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Legs quite tired after yesterday so today's slow miles were indeed slow miles
3.1 miles @ 10:05 avg pace. Wanted to speed up at the end but didn't, kept going slow slow sloooow.
34.6 miles for the week - not great. Must. Do. Better.
Ah don't be so hard on yourself, you had a rough week.
What's the goal for Lux?0 -
What's the goal for Lux?
In an ideal world, with a perfect training program behind me, sub 4. Realistically, somewhere around 4:10-4:15. It's a night marathon and I run in the mornings. Also, it's quite an up and down course, with the last 10k being a fairly steady climb. Here's the altitude profile. I know for the serious climbers it's not tough, but it bloody is for me ! 0 -
Plan: 10 miles, steady
Actual: 10 miles in 85:51, 8:35 avg pace
Wow, can't believe that one! Broke my 10 mile pb (Race Series '11 10 mile) by 1:44 :eek:
Intended to try PMP of around 9 min/miles. route was up to the local park, around the park 10 or 11 times and back home. Mile 1 9:02, bang on. Then it just got a bit faster each time. There were a load of dogs and owners in the park today so I kept having to dodge them, which upset my "run around and around 10 times" plan. Up one bit, down the next. I was concentrating so hard on avoiding the dogs that I wasn't paying attention to my watch. Miles 2,3,4 8:29-8:39. The wind was fairly bad as well and I thought it was slowing me down. It was, but only by a small bit - Miles 5,6,7 8:41-8:43. At that point I realized I could do a 10 mile pb if I kept the pace up - Mile 8 8:36, Mile 9 8:25. Last mile home, just pegged it 8:08. Hit stop at 10 miles and did a little happy dance when I came in the door.
Very happy with that one. It was a lot faster than intended, but there's only one more steady session in the program so it's not as if I'll be lashing out loads more PMP miles to wear me out. I intend to enjoy my slooooow miles tomorrow 0 -
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