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shazkea

Plan for week Nov 7th

Monday | Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
3M|Turbo - 90min|3M|Turbo - 65min|rest|6M|cross


For the moment I am sticking to 3 runs a week to avoid injury but I have 2 turbo days & a cross-training day so that should be good enough for the aerobic endurance phase.

shazkea

Mon Nov 7th

Run - Easy Run

I love running in this weather and it was another really nice run. Mental note tho, stop having coffee before runs and then I won't need the all out sprint finish at the end :rolleyes:

Plan: 3
Actual: 3.01
Time: 29:58
Avg Pace: 09:50

digger2d2

Shaz...If I buy you a pint will you go back into Merrion Square and place the Marathon medal around CL again so I can get a photo this time

shazkea

digger2d2 wrote: »

Shaz...If I buy you a pint will you go back into Merrion Square and place the Marathon medal around CL again so I can get a photo this time

A pint for an appearance fee :eek::eek:...it's not Kerry Katona you're talking to here. Next offer pls!

shazkea

Tues Nov 8th

Missed out on my turbo session this eve for a good cause tho. In an effort to be more sensible in returning to running, I took myself off to a PT last night sans injury for a sport massage.
First time to see Vinny Mulvey and found him really good. Found a few tight spots so a good pre-emptive strike.

Wed Nov 9th

Easy Run

Slowed down as much as possible this eve after the rub down last night. A few tender spots but a good run and was disappointed when it ended. Added in a couple of strides towards the end to loosen legs further.

Plan: 3
Actual: 3.04
Time: 30:55
Avg Pace: 10:10

shazkea

OMG didn't realise Grey's Anatomy is back...one very happy Shaz over and out for the next 2 hours :D:D

Mr Slow

shazkea wrote: »

OMG didn't realise Grey's Anatomy is back...one very happy Shaz over and out for the next 2 hours :D:D

I'm going to make you a very happy bunny then! Just PM'd you!

jcsmum

shazkea wrote: »

OMG didn't realise Grey's Anatomy is back...one very happy Shaz over and out for the next 2 hours :D:D

Oh Gawd Shaz, I gave GA up after maybe season 5, couldn't stand it after that. I think I left it when Meredith got pregnant and the looney gun man was about...... :rolleyes:

Mr Slow

jcsmum wrote: »

Oh Gawd Shaz, I gave GA up after maybe season 5, couldn't stand it after that. I think I left it when Meredith got pregnant and the looney gun man was about...... :rolleyes:

I have to watch it at home :rolleyes:, I really don't like it but I suffer on.

shazkea

shazkea wrote: »

OMG didn't realise Grey's Anatomy is back...one very happy Shaz over and out for the next 2 hours :D:D

jcsmum wrote: »

Oh Gawd Shaz, I gave GA up after maybe season 5, couldn't stand it after that. I think I left it when Meredith got pregnant and the looney gun man was about...... :rolleyes:

I can see why, that is 2 hours of my life I will never get back. Still some good eye candy tho .
Forgot about Frozen Planet tho, damm you Nules for telling me about that one; its pretty cool.

Mr Slow wrote: »

I'm going to make you a very happy bunny then! Just PM'd you!

However having said that, courtesy of Mr Slow I now have my turbo sessions tv viewing sorted for a little while - then at least its not wasted time .

RubyK

You seem to be recovering really well shaz, delighted for you!

shazkea

Sun Nov 13th

Run - Long Run

Met up with the group in the park this morning for the long run. It's been an age since I was in the park so it was good to be back. Rainbow K, Nules and myself decided on a more leisurely pace and let the lads off. I forgot how to run and chat at the same time it's been that long :rolleyes:
Really enjoyed the run and figured out it's my longest run in 6 months :eek:. I could feel it on the last mile as my breathing was all over the place - plenty to work on!

We also agreed 9am was way too early a start for winter so a time change is in order for next week!

Plan:6 miles
Actual: 6.02 (some laps of the Garda HQ car park to make that up!)
Time: 1:02:41
Pace: 10:25

menoscemo

shazkea wrote: »

[

We also agreed 9am was way too early a start for winter so a time change is in order for next week!

Fantastic . I was saying the same thing to the lads. I'd have loved an extra hour in bed this morning.

Mr Slow

menoscemo wrote: »

Fantastic . I was saying the same thing to the lads. I'd have loved an extra hour in bed this morning.

HTFU It's all part of the fun!

sunflowerRo

shazkea wrote: »

Really enjoyed the run and figured out it's my longest run in 6 months :eek:

Fair play to ya. looking forward to joining the group next week

Nules10

shazkea wrote: »

Sun Nov 13th

Run - Long Run

Met up with the group in the park this morning for the long run. It's been an age since I was in the park so it was good to be back. Rainbow K, Nules and myself decided on a more leisurely pace and let the lads off. I forgot how to run and chat at the same time it's been that long :rolleyes:
Really enjoyed the run and figured out it's my longest run in 6 months :eek:. I could feel it on the last mile as my breathing was all over the place - plenty to work on!

We also agreed 9am was way too early a start for winter so a time change is in order for next week!

Plan:6 miles
Actual: 6.02 (some laps of the Garda HQ car park to make that up!)
Time: 1:02:41
Pace: 10:25

Well done Shaz no stopping you now... Thank god we were all in agreement over the time. I think my face said it all when you picked me up this morning

jcsmum

shazkea wrote: »

Sun Nov 13th

Run - Long Run

Met up with the group in the park this morning for the long run. It's been an age since I was in the park so it was good to be back. Rainbow K, Nules and myself decided on a more leisurely pace and let the lads off. I forgot how to run and chat at the same time it's been that long :rolleyes:
Really enjoyed the run and figured out it's my longest run in 6 months :eek:. I could feel it on the last mile as my breathing was all over the place - plenty to work on!

We also agreed 9am was way too early a start for winter so a time change is in order for next week!

Plan:6 miles
Actual: 6.02 (some laps of the Garda HQ car park to make that up!)
Time: 1:02:41
Pace: 10:25

Yeah right!! :rolleyes:;):D

claralara

It is so good to see you back in the pack Shaz. It's been too long. Nice and easy now though. We don’t want to lose you again. Just ordered a copy of Running through the wall… if it makes me cry, I'll be after you!

shazkea

jcsmum wrote: »

Yeah right!! :rolleyes:;):D

There was a whole 5 mins or so when I couldn't talk - ask Nules and RK

I know it's a rare occurence

shazkea

claralara wrote: »

It is so good to see you back in the pack Shaz. It's been too long. Nice and easy now though. We don’t want to lose you again. Just ordered a copy of Running through the wall… if it makes me cry, I'll be after you!

Well you'll have no probs catching me . Seriously, great read and if you don't like it then you're doomed for Conn ...only kidding, hope you enjoy it.

shazkea

Mon Nov 14th

Cycle - Turbo Session

I'd started another Taxc endurance session but realised that it really was too easy for me. Don't have a HR monitor but heart beat was fairly low. So I abandoned the session after 20 mins and decided to make my own interval & hill session up. My legs are still like jelly now - loved it though as it felt like a proper workout. Time to start on El Directors workouts I think

Time: 60 Mins
Distance: 25.63
Avg pace: 25.63

Nules10

shazkea wrote: »

There was a whole 5 mins or so when I couldn't talk - ask Nules and RK

I know it's a rare occurence

It's true k she did stop talking for a whole 5mins. But by jaysus she never shut up for the other 55 any wonder her breathing was all over the place

shazkea

Nules10 wrote: »

It's true k she did stop talking for a whole 5mins. But by jaysus she never shut up for the other 55 any wonder her breathing was all over the place

:eek: shocked at that accusation - I think you are mistaking me for yourself or RK

shazkea

Tues Nov 15th

Run - Easy Run

Not the nicest of runs I must admit, I was just a bit sluggish. Nearly froze waiting for the bloody garmin signal, it's been bloody crap lately.

Plan: 4 miles
Actual: 4.12 miles
Time: 41:18
Pace: 10.01

Younganne

shazkea wrote: »

Nearly froze waiting for the bloody garmin signal, it's been bloody crap lately.

A little tip Shazkea, while i'm putting my running gear on i stick the Garmin out on the window sill and when i'm ready to go so is the Garmin!!!;)

shazkea

Younganne wrote: »

A little tip Shazkea, while i'm putting my running gear on i stick the Garmin out on the window sill and when i'm ready to go so is the Garmin!!!;)

Yeah I started doing that when I'm home. Alot of the time I'm going straight out from work tho so I'm honestly flying out of the office so quick to avoid anyone seeing me in my lycra :o - only female in company! So I round a corner and wait for garmin to kick in! Cheers for the tip tho, I'll have to figure something else out.

Love kettlebells too. I did a few classes in Malahide (near work) but they were on too late so it was almost 10 by the time I got home. So have mostly done them at home but have been slacking lately :rolleyes:. Nules pointed me in direction of where she is doing Yoga so going to try that class on Friday - much better time for. Do you find it helps with your running?

Younganne

I change in the ladies toliets in work(only 1 shower so lots of tryign to get out first & them back first) and stick it out the toilet window....:D

i started the kettlebells in the summer and find that i no longer slouch/sit down into myself when i'm tired, i pull in the core, lift the head and stay upright. I have knocked 6 mins of last yrs 10m, 6mins off 13.1m and 15min of last yrs marathon and im fully convinced the KB have helped... plus i'm toning up a bit...i do my class from 7.15 till 8.30 and its female only, with mixed class after. Its also on Mondays and Sat so i have no excuse for missing it. its also pay as you go too with every 7th class free. Hedaing back this week after marathon recovery!!! Colm Brady Fitness...two super fit brothers!!

shazkea

Younganne wrote: »

I change in the ladies toliets in work(only 1 shower so lots of tryign to get out first & them back first) and stick it out the toilet window....:D

If my garmin falls out the window or worse into the toilet, you know I'll be coming after you :D

shazkea

Wed Nov 16th

Rest day and sports battering massage by Vinny

Thur Nov 17th

Run - Hill (incline!) Repeats

Time to kick on a bit with the training and as this is week 5 of my return to running, I thought it would be good to start re-introducing hill repeats. Hill (or incline really) is about 150m long and not too steep so a good one to start on again. Lovely head wind for added resistance :rolleyes:
1 mile w/u, ~1 mile (7 x hill repeats/recovery @ 5km pace (~8:30)), 1 mile c/d

Hills Repeats; 8:32, 8:13, 8:07, 8:00, 8:08, 8:16; 7:46

A few sessions on this and then move onto a steeper one - all in good time!

Plan: 3 Miles
Actual: 3.09
Time: 32:30
Avg Pace: 10:32

pistol_75

shazkea wrote: »

Wed Nov 16th

Rest day and sports battering massage by Vinny

Thur Nov 17th

Run - Hill (incline!) Repeats

Time to kick on a bit with the training and as this is week 5 of my return to running, I thought it would be good to start re-introducing hill repeats. Hill (or incline really) is about 150m long and not too steep so a good one to start on again. Lovely head wind for added resistance :rolleyes:
1 mile w/u, ~1 mile (7 x hill repeats/recovery @ 5km pace (~8:30)), 1 mile c/d

Hills Repeats; 8:32, 8:13, 8:07, 8:00, 8:08, 8:16; 7:46

A few sessions on this and then move onto a steeper one - all in good time!

Plan: 3 Miles
Actual: 3.09
Time: 32:30
Avg Pace: 10:32

Did you do it local?