But its cold outside

Younganne

Week13, Run 1 – Wednesday 19th Sept
Missed my run on Tuesday, legs way too sore after Physio Monday night:eek:, so Wednesday was nice slow handy 5.55 m. This run nearly didn’t happen either as I got stranded with my car as someone, not me, put Petrol in my Diesel car. Lucky it wasn’t me or I’d never hear the end of it!!;)
Total:5.55m @ 9.56/157

Week13, Run 2 – Thursday 20th Sept
I had to swap Thur & Fri runs around to fit in 101 jobs i needed to do. I headed out at 6.40pm for this, and it was suppose to be a 7m run but it was getting dark very early and I couldn't chance another 10mins on the main road so this was shortened to 6.11m in 56.42 min so it was a bit faster than it should have been, but at no point was it uncomfortable.
I had long sleeve top on me for the first time since "summer" and heading out the road the sun was shining, it was warm and I had to roll the sleeves up,:rolleyes: but when I did my turnabout to head home, I had to pull the sleeves down, wind had picked up and it started to rain, hence the dark evening!! Im sure i looked well running in the rain with sunglasses on my head!!
Total 6.11 @ 9.17/162

Week13, Run 3 – Friday 21st Sept,
I was attending a Wedding so had to do school, playschool drops and then head out, so it was 10am before i got out and the clock was against me. I started out with the 2 easy miles but these were a bit too fast (9.28 & 9.38) and then into MP miles for 3.(?, ?& 9.20) The Garmin battery was low, then I remembered I was playing with it the evening before and turned on the GPS and I think I heard something about this using up the battery faster, so I turned the GPS off!!:o Doh, short while later I realised I had no pace and no distance being recorded so I turned Garmin off.
About a mile later i put it back on and the pace & distance were back...so the 3 MP were run fast but not sure of pace except lastone which was slightly off pace. I found these first 5m tough and so I wasn’t looking forward to HP & 10k pace, next. I forgot the recovery bit and went straight into the HMP when I got to the my 5m mark. Instead of turning and returning the way I went out I headed back a different way. Anyway into 2 x HP (8.22 & 8.33) not quite HP pace but close enough and i really enjoyed then, even with a few hills thrown in!! 1.30min jogging @ 10.38 and i then headed off at 10k pace. This came in at 8.05 which i was happy enough with , bit of a downhill helped here.

The 2 m easy turned out to be short at only 1.12m (9.09, too fast!!) but at that stage i couldn’t add in the missing .88 of a mile:o
So overall I was happy with the run, just not with the Garmin. But I reckon I made up for the short distance on the dancefloor in heels, legs didn’t love that as much as the run!!!:rolleyes:
Total 9.12m

Week13, Run 4, - Saturday 22nd Sept
2m Recovery run, this was done late yesterday evening onthe treadmill, as it was pitch when i got a chance to run!! Nothng to reportexcept it was great to stretch the legs after the run and dancing the eveningbefore and i was glad i managed to fit it in!!!
Total 2m

Week13, Run 5 – Sunday 23rd Sept
Headed to Phoenix park for this with Emer911 and we headed off at a quick trot and we kept the pace pretty even most of the time. A few times we forgot ourselves and were up at marathon pace, but we were quick to get it back on target!!
I took a gel at mile 8, when we swung back via the cars for water. My hip was starting to tighten at about mile 10 but it soon eased itself out without me having to stop. I forgot to bring another gel out on the run with me so when we swung back by the cars again at mile 18 I decided it was too late to take a gel, so had a half packet of jellies instead, I found it hard to get the legs going again so mile 19 was very tough:eek: but the jellies kicked in and mile 20 was a bit easier than 19.
If I had to do another mile I would have been able to but really only if I had no choice!!:rolleyes:, so i'll take this as a positive sign..i think!!

Overall a great run and delighted to have it done and I have to say the only way to do these runs is with company as the miles really do pass by unknown to yourself!!:D

Another Garmin messup by me as i forget to restart it after our first water stop and lost a few miles, so i'm using Emers data, Thanks Emer for the data and the great company
20m @ 10.05

Totals
WTD: 42.78m
MTD:123.56m
YTD:833.24m

Emer911

Great run today Anne. I really enjoyed it.

Younganne

Plan for Week 14!

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|5 mile easy|Session 1|6m easy|20 min recovery|5 miles easy|Session 2


Session 1 - 2 miles easy, 5 x 1 mile @ HMP with 2 min rec , 2 miles easy

Session 2 -
1 miles easy, 1 miles MP,
2 mile easy, 2 miles MP,
3 mile easy, 3 miles MP,
2 mile easy, 2 mile MP,
1 miles easy, 1 mile MP

Total (18 miles):eek:(here was me thinking it was going to be a stepback week)

So Monday was rest day and thankfully the legs were fine with no problems after Sundays 20m.

1hr Pilates Monday evening.

Week 14, Run 1 - Tuesday 25th Sept

Out in the rain for this one and the first 2miles were slightly difficult as the legs were warming up, so i slowed it down a bit and after that it was nice and comfortable. The pace was pretty even, i think. I'll know in a min when i check it out...No mishaps with the Garmin today, but i did forget the HR strap!!:o

The rain eased off a bit and it was a lovely rain, i like running in the rain when its not the ouch hurting your face type of rain, today was nice "soft Irish " rain:D
9.44, 9.38, 9.40, 9.44, 9.38, 9.24(.21)
Total 5.21m in 50.23 @ 9.40

Totals
WTD: 5.21m
MTD:128.77m
YTD:838.45m

Younganne

Week 14, Run 2 - 26th Sept

I had to swap todays run with tomorrows due to time constraints. Lunchtime just not long enough for the planned session, so out for lovely 6m in the gorgeous sunshine. Nothing out of the ordinary to report, started off a bit too fast as usual, m2 was too fast, slowed it down and then just tried to keep it in the right range.:rolleyes:

Total 6m in 56.01 @ 9.20. Forgot the HR strap again:o
9.19, 9.07, 9.27, 9.29, 9.16, 9.22,

Then i was away to train 25 x 9 -12 year olds in GAA:eek:. God love them but it got very cold tonight!!

Totals
WTD: 11.21m
MTD:134.77m
YTD:844.45m

banner_phoenix

Younganne wrote: »

Week 14, Run 2 - 26th Sept

I had to swap todays run with tomorrows due to time constraints. Lunchtime just not long enough for the planned session, so out for lovely 6m in the gorgeous sunshine. Nothing out of the ordinary to report, started off a bit too fast as usual, m2 was too fast, slowed it down and then just tried to keep it in the right range.:rolleyes:

Total 6m in 56.01 @ 9.20. Forgot the HR strap again:o
9.19, 9.07, 9.27, 9.29, 9.16, 9.22,

Then i was away to train 25 x 9 -12 year olds in GAA:eek:. God love them but it got very cold tonight!!

Totals
WTD: 11.21m
MTD:134.77m
YTD:844.45m

Must not insert a smart comment here

Younganne

banner_phoenix wrote: »

Must not insert a smart comment here

I was thinking of you and your smart comments when i put in that comment;), just letting you know like!!!

Younganne

Week 14, Run 3 – 27th September

So the plan was 2m easy(9.40ish), 5 x 1m @ HMP(8.15ish) with 2min recovery, 2m easy(9.40ish). Organised an extended lunch break and off I went!!:D

So I set it up on the Garmin, decided I would do the warm up and then head to the Polo grounds to do the 5 x 1m so that it would be easier on the legs. They are a bit tight and foamrolling last night didn’t help them a whole lot!!

So the first 2 mile felt very slow and were very tough, got to the Polo grounds and it was a swamp:eek: so I had to head out on the paths!!
The first HMP mile was horrendous :eek: and I really struggled to get to HMP and to maintain it, but I just kept telling myself that I wasn’t warmed up fully yet. Finished it and walked for the first min of recovery and then stretched a bit. Headed off for the second HMP mile and it was completely different. It felt good but when I looked at watch I was at 7.30 pace so had to slow it down, but it was so much more comfortable and then I walked 1min rec and then stretched for the next min. This was the pattern I followed for the remaining 3 reps. At the start of the last one I found it difficult to get up to HMP, but eventually did(took .25 of a mile to get to it) and then was fine.
When I switched to the easy pace for the remaining 2 miles, my quads started screaming at me and it was back to difficult and discovered I was at MP so had to keep slowing it down till I got to the easy range 9.40ish. I kept telling myself this is how the legs will be for the last few miles in the marathon so suck it up and keep going!! :cool: It eventually settled, but then I got a stitch…..WTF I never get stitches, must just be hunger!!! It eased off by the time I finished. Legs quite tired now!! More foam rolling tonight!!

Overall the run was tough in places and really enjoyable in others.

9.45, 9.34, 8.15, 8.13, 8.14, 8.07, 8.09(oops bit fast), 9.42, 9.44, 9.28(.35)

Total 9.80m in 1:32:56 @ 9.29 (couldn’t be arsed rounding it up today):o

I appear to have lost my HR strap, can't find it anywhere!!:o

Totals
WTD: 21.01m
MTD:144.57m
YTD:854.25m

Younganne

I entered the London lottery not thinking i had a hope of getting in, but the laugh in now on me.:eek:

Payment has been accepted, apartment has been booked, looks like i'm heading to London 2013:D

RubyK

Younganne wrote: »

I entered the London lottery not thinking i had a hope of getting in, but the laugh in now on me.:eek:

Payment has been accepted, apartment has been booked, looks like i'm heading to London 2013:D

That's fantastic Younganne Congrats! A bit of a rest after DCM in November, and you'll be raring to get stuck into a plan in December!

Oh, and great session yesterday, you're well on track for smashing sub4.

kit3

Younganne wrote: »

I entered the London lottery not thinking i had a hope of getting in, but the laugh in now on me.:eek:

Payment has been accepted, apartment has been booked, looks like i'm heading to London 2013:D

Good for you - no stopping you now with that as a focus after DCM. Best of luck C

Marthastew

Younganne wrote: »

I entered the London lottery not thinking i had a hope of getting in, but the laugh in now on me.:eek:

Payment has been accepted, apartment has been booked, looks like i'm heading to London 2013:D

London here we come:D:D

madon

As I said on facebook I'll carry your bags for you:D I'll even hold posters along the route for you!

Younganne

Week 14, Run 4, - Friday 28th Sept

my legs were very tight for some reason so i got a pair of compression sock while in Amphiban King getting my new runners. I also "treated":eek: myself to "The stick", my Friday treat:rolleyes:(how sad)
Put on the socks for an hour when i got home, had a big of foam rolling and then gave the stick a very small go...headed out for my recovery run and it felt more like a shuffle than a run. Silly me for picking my hilly route for this:o
anyway did the 2 miles 10.30/150 & 10.33/154. Legs were still very tight on finishing so iced them for a while last night
2m in 21.04
new runners = Mizuno Wave Inspire 8 changed from the Saucony Ride

Week 14, Run 5 - Saturday 29th Sept
legs still very tight this morning and it was like after a dryneedling session, sore when full weight put on them(both of them):eek: i had a very tight window to get this done, so i did a few minutes foam rolling and then headed out, knowing i would only get 4m, but if i didn't do the 4m, i probably wouldn't get out at all today.

as soon as i started running the legs felt wonderful, not a peep out of them. New runners worked a threat. I was too fast in this run but evertime i slowed it down a minute later iw as back up again. I tried harder for the last mile and with the long sloping hillhome it slowed me down a bit
9.04, 8.52, 8.59, 9.10

4.03m in 36.26 @ 9.01/166
Got home and into the treadmill for 1m @ 9.40pace.

Run finished and legs felt tight again, but not as tight as before the run!!!

Total 5.03m

I got my HR monitor back, email in work to see if anyone had found it and hey presto returned to its rightful owner. All the runners knew where it was as the groundsman who found it was asking everyone running if they owned it!!!

Totals
WTD: 28.04m
MTD:151.60m
YTD:861.28m

Solobally8

Delighted to hear you are going to London Anne. I remember 2006 watching it on the TV and bawling my eyes out hearing all the sad stories. I started running a few days later and have always wanted to get to London someday.

Dory Dory

Woo hoo!!!!! "London calling to the faraway towns....." Congratulations to you! This is HUGE!!!

Lizzy C

Anne, these are the splits I have for our run today:
10:51, 10:41, 10:13, 19:41 (this is where my lap error occurred, and it was for two miles, even though the Garmin only recorded 1.08 mile - so 9:51 for mile 4). Then we started running together (though you were about 0.25 ahead). Anyway... 9:51 for mile 5 (your mile 0.25-1.25); 9:21; 9:59; 9:57; 9:56; 9:29: 9:57; 10:06 mile 12; 9:49; 9:23; 9:22, 9:28, 9:51; 9:45; 9:01 (this must be where we got excited about being close to the end!); 9:23 for mile 20; 9:27 mile 21: and finally 08:53 mile 22.
Average 9:45.
I know our splits were a bit all over the pace with the trying to do MP and then slower, but overall I reckon we did a super run... only one mile slower than 10 min pace, so we were fairly consistent and did show a pattern of speeding up and slowing down.
Don't have my heart rate because I have blisters from my new HR monitor so I didn't wear it, but I reckon it was about 200+ by the end!

Younganne

thanks LizzyC, great run, if we had strings attached to us we could have been used as Kites:rolleyes:, the wind was so strong in place. Great running from you and well done on 22miles!

i have averaged my splits and used the moving time for the first mile seeign as we stopped when we met you.... the report is coming up!! averaging them makes them a bit better!!:o

red face dave

Congrats on London Anne. Didn't manage to get in myslef. You wont find it flying around.

Younganne

Week 14, Run 6 – Sunday 30th September

Ok the plan for this was 18m with 9m @MP going in a pyramid so 1 easy, 1 MP, 2 easy, 2 MP, 3 easy, 3 MP,2 easy, 2 MP, 1 easy, 1 MP
I met up with LizzyC andWadi in the Phoenix park at 9am and off we went. It was a bit windy but dry andwe soon realised that it was warmer than we thought.

The first mile was too fast (9.04) and the second one was too slow for MP (9.15) so if we turn them backwards we were onpace:rolleyes:. This ended up being my most difficult run to date. I found the easy miles difficult and sluggish and the MP mile were very hard to get up to MP and i struggled. Lesson here to make sure i have my carbs the day before.
We headed out on a bit of the marathon route but the wind was very strong in places and this didn’t help for when we were trying to get to MP. We found the road was very slippery in places and me being in my new runners didn’t help. It’s the first time I ever had trouble getting to MP and holding it. I reckon my too fast run yesterday was mocking me.

Anyway we did part of the course then headed back into the park and headed for the cars, reaching it at 9m, halfway. Gel, water and away again and the next few mile just flew by, I reckon it was because we were back in familiar territory. Mile 13 I took another gel praying that it would eventually kick in as i was really finding the run tough.

The windy was nearly galeforce at times and we were running but getting nowhere especially on Northroad!!! The torrential rain came down then when we had 4m left to go and didn’t really stop till we were on out last mile. Strangely the further we ran the better the pacing became and finally i got one proper MP mile. The others were all too slow!!

The avg splits overall were
1 easy (9.04), 1 MP (9.15), 2 easy (9.50), 2 MP(9.43)Too slow, 3 easy (9.54), 3 MP(9.16), 2 easy (9.42), 2 MP(9.03),1 easy (9.29), 1 MP(8.55), .40 @(9.56)

The positives from this run were that the MP miles were actually getting faster as the run went on. It took a lot of HTFU to complete this and its an 18m run done!! One bad run in 14 weeks is not so bad!!! The company was good and as always the miles were easier to do in company!!:D
Total 18.40m @ 9.36/164 max 5.56/182

Totals
WTD: 46.44m
MTD: 170.00m
YTD: 879.68m
Thats my highest months running ever:D

banner_phoenix

Good session ladies and it will stand to you on the day so well done. Completing these harder runs is worth more than the easy runs!

Solobally8

Wow anne, sounds like one tough run, in difficult conditions. Getting more comfortable at MP as the run went on- maybe a future career in Ultra running awaits you

Younganne

Solobally8 wrote: »

Wow anne, sounds like one tough run, in difficult conditions. Getting more comfortable at MP as the run went on- maybe a future career in Ultra running awaits you

:eek::eek::eek::eek::eek::eek::eek::eek::eek: don't even suggest that!!!

ecoli

Great run it will really stand to you on the day trust be both mentally and physically

Younganne

Week 15 :eek: nearly there!!

Plan

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|5 mile easy|6 miles|Session*|20 min recovery|5 miles easy|22m LSR

*Session - 3 miles easy, 4 miles tempo (HM pace)(8.15ish), 3 miles easy

Monday 1st October
Rest day but for me thats 1hr Pilates and Physio battering me sorting me out. Legs are covered in little bruises again today but definitely not as sore as after the last session. I have a tenderness along the outside of the lower end of my right leg which is new and a bit worrying, i'm hoping its not from the new runners. Never bothered me before, i will see how it is as the week progresses.

Week 15, Run 1 - Tuesday 2nd October
5 gorgeous sunny miles at lunch time in the park. followed by a lovely chicken salad for lunch, i was starving.
I switched the Garmin from Pace to avg pace and i didn't pay much attention to it, but looking back i see that the last 1.2miles were marathon pace. This didn't feel fast and i wasn't aware i had gotten too fast even though i always seem to speed up coming to the end, but the fact I hadn't the display showing current pace i wasn't aware and it was a comfortable pace, so my delimea is what to have on display from now on in so that i can get use to it for marathon day.
Pace, Avg pace or lap pace????

9.40, 9.36, 9.41, 9.33, 9.11, (.20) 9.16,
Overall 5.20m in 49.32 @ 9.31 (no HR strap today)

Totals
WTD: 5.20m
MTD: 5.20m
YTD: 884.88m

RayCun

Younganne wrote: »

my delimea is what to have on display from now on in so that i can get use to it for marathon day.
Pace, Avg pace or lap pace????

I have three fields on the main display - current lap pace is the bigger one, average pace and distance are the smaller ones. Current lap pace to see if I'm going fast enough now, average pace to see if I'm on target overall. In the marathon you'd want to show time instead of distance, so you could check your time against the time on your paceband when you hit each mile marker. Distance is only going to annoy you when you're halfway through the race and the gap between the distance showing on your watch and the mile markers keeps growing.

Younganne

RayCun wrote: »

I have three fields on the main display - current lap pace is the bigger one, average pace and distance are the smaller ones. Current lap pace to see if I'm going fast enough now, average pace to see if I'm on target overall. In the marathon you'd want to show time instead of distance, so you could check your time against the time on your paceband when you hit each mile marker. Distance is only going to annoy you when you're halfway through the race and the gap between the distance showing on your watch and the mile markers keeps growing.

Ray, i have to agree with you on the distance thing, anyway thats what the markers are for.

Thanks i like your thinking on which 3 to display, i usually have 3 on display too, so will change it and go with thes for now..well i'll leave the distance over the time for now!!

RunningKing

RayCun wrote: »

I have three fields on the main display - current lap pace is the bigger one, average pace and distance are the smaller ones. Current lap pace to see if I'm going fast enough now, average pace to see if I'm on target overall. In the marathon you'd want to show time instead of distance, so you could check your time against the time on your paceband when you hit each mile marker. Distance is only going to annoy you when you're halfway through the race and the gap between the distance showing on your watch and the mile markers keeps growing.

This is something that I've been wondering about lately as well. I normally switch between 2 screens for a variety of info.
I like the idea of 'Current Lap time' - do you mean current mile (or KM)?
Ran with Micilin last week and he also used 'previous KM' as well as 'current KM' - this was helpful.

would be interested to see what others use or whats best for race day?

RunningKing

meant to say, great log btw!!

RayCun

RunningKing wrote: »

I like the idea of 'Current Lap time' - do you mean current mile (or KM)?

Yeah, I have Autolap switched on for a lap every km, so 'current lap pace' is showing how fast I'm running this km. It's more responsive than average pace, but not as flaky as 'current pace'.

Younganne

RayCun wrote: »

Yeah, I have Autolap switched on for a lap every km, so 'current lap pace' is showing how fast I'm running this km. It's more responsive than average pace, but not as flaky as 'current pace'.

I autolap every mile(i can't do the KM thing) and its great to have the stats when you are finished for analysis, if this is your thing!!;)

jcsmum

Your training seems to be going great Anne, nice 18 miler at the weekend.

madon

Oh 22 at the end of his week:eek::D I'd love to be up to that! Can't believe its getting so close- I might head up to stand on the side lines on the day. So I'll have to get started on my poster:P

Younganne

The week so far!!

Week 15, Run 2 - Wednesday 3rd October

This was a very windy run(the weather, not me;)), up Military Rd and Upper Glen road into Gale force winds was a great bit of resistance training:eek:, anyway i feared for my delicate ears the wind was howling so bad, but i made it back in one piece.

6.65m @ 9.35
I didn't get out for my Tempo run on Thursday as my youngest was sick so couldn't go to playschool and i had no one to mind her.and too dark by time OH got home

Week 15, Run 3 - Friday 5th October (AM)
Tempo run
Plan was 3m easy, 4 @ HMP, 3m easy.
plan was excuted....

the first HMP mile was ok, 2nd was ok too except that i had current pace showing on watch so when i fell a little of the pace, when i got to the Lords Walk, which is slightly uphill, i was shocked to discover that i was at 7.30pace trying to get the average lap pace back up to where it should be and hence i nearly pucked!! 3rd HMP mile was very difficult, along North road into the wind, and as a result of m2 being tough and so therefore mile 4 was even tougher and i came to within an inch of stopping :eek: but held out till the end, I walked for 60 sec and then back into 3m (the walk probably defeated the purpose but i felt that once i had the 4 x HMP done it was ok to take the 1min break or i would have got sick!!)
But during the final 3m i was grand again!!:D
10.01m @ 9.10
9.54, 9.30, 9.22, 8.13, 8.14, 8.26, 8.17, 10.00, 9.44, 9.33

Week 15, Run 4 - Friday 5th October (PM)

2m recovery on the thread mill at 9.45pm, nice and handy:D

Week 15, Run 5 - Saturday 6th October
this was again on the threadmill for convenience sake as i didn't want to leave it till evenin as LSR on Sunday morning.
Stupid threadmill stopped dead on me during the run twice:eek:, i've no idea why but its not a nice feeling to be tapping along and next thing....bang machine has stopped

Anyway 5m @ 9.30ish,(6.4mph a 5%incline)

Totals
WTD: 28.86m
MTD: 28.86m
YTD: 908.54m

Younganne

Week 15, run 6 - 7th October

The mornign started off cold and frosty and i had to defrost the car before i could sent off at 7.40 and it was -1, so i was glad i had hat & gloves with me, but as i got nearer to Dublin the fog cleared and the sun came out!! so i left the hat & gloves int he car and set off in my short sleeve top!! It was cold but a lovely crisp coldness and i knew we'd soon warm up.

22m was on the plan and i was approaching this with the mentality that it had to be easier than last week and thankfully it was. It went great and a real confidence booster.

Now don't get me wrong parts of it were tough but I have to say the fact that i was with 3 others really helped me. We had LizzyC acting as pacemaker and keeping a check on the pace and she did a great job. 2 from the Novice thread, Rasher_m and Davemcmahon also joined us and it was great to meet both of them and its great having new people to listen to me rattling on chat with;)

We did a round of the park about 9m i took my first gel just before we left the park and then headed out onto the course, we went as far as the halfway stage at the end of Crumlin road. We were out of water and Rasher_m was the only one with money(€2) so we headed in to the shop with a plan to buy some water and share it out, 2 of us were still carrying out 250ml bottles. There was a great offer of 3 x 500ml bottle for €2, but we got cheeky and asjked for 4 bottles and the shop assistant said np problem so we all got a fresh bottle of water!! I was delighted and It was lovely and little pleases the innocent(i'm referring to me, not calling my fellow runners innocents):o!!
So then we headed back along the route we had just come. I was feeling good, but my right legs (quad & IT area) kept giving me a little hassle on and off but i just gave it a rub and kept going.
We got back to the park at 19 miles and here i started to feel really tired. We got into the park and LizzyC was itching to go faster so we dispatched her to do her thing. I relaxed into what felt like a much slower paces and withing 1m i was feeling fine again. The Kyber came at mile 20.5 and surprisingly i found it ok and my pace picked up a little bit. Again my last mile felt ok, but the legs knew it was mile 22, but i was delighted to get back tot he cars and realise that i could keep going!!!

So overall it was a much better run, i had a big bowl of spaghetti with my dinner last night. i drank plenty of water yesterday and I had a solid 8hrs sleep on Friday night, not so good last night with a sick 3yr waking me every couple of hours, but thats life so you just get on with it.

i have dropped another 3lbs so thats helping too and i feel that the Pilates that im doing are helping me with my posture and im more conscious of keep the running form relaxed and the core engaged!!

Splits,
10.21/133, 10.00/164, 10.16/159, 10.06/156, 9.59/158,
9.59/161, 10.06/158, 10.10/160, 9.46/158, 10.02/158,
10.04/159, 10.13/157, 10.08/158, 10.09/159, 10.19/157,
9.54/159, 10.02/161, 9.59/159, 10.08/159, 10.10/158,
10.07/157, 9.59/160, (.10) 9.56/157

Overall 22.10m in 3.42.57 @ 10.05/157 Burned 3013cals

Totals:D
WTD: 50.96m
MTD: 50.96m
YTD: 930.64m

red face dave

Great report Anne. Not long to go now you must be starting the wind down. You will kill the marathon no problem to ya

RunningKing

Younganne wrote: »

Week 15, run 6 - 7th October

The mornign started off cold and frosty and i had to defrost the car before i could sent off at 7.40 and it was -1, so i was glad i had hat & gloves with me, but as i got nearer to Dublin the fog cleared and the sun came out!! so i left the hat & gloves int he car and set off in my short sleeve top!! It was cold but a lovely crisp coldness and i knew we'd soon warm up.

22m was on the plan and i was approaching this with the mentality that it had to be easier than last week and thankfully it was. It went great and a real confidence booster.

Now don't get me wrong parts of it were tough but I have to say the fact that i was with 3 others really helped me. We had LizzyC acting as pacemaker and keeping a check on the pace and she did a great job. 2 from the Novice thread, Rasher_m and Davemcmahon also joined us and it was great to meet both of them and its great having new people to listen to me rattling on chat with;)

We did a round of the park about 9m i took my first gel just before we left the park and then headed out onto the course, we went as far as the halfway stage at the end of Crumlin road. We were out of water and Rasher_m was the only one with money(€2) so we headed in to the shop with a plan to buy some water and share it out, 2 of us were still carrying out 250ml bottles. There was a great offer of 3 x 500ml bottle for €2, but we got cheeky and asjked for 4 bottles and the shop assistant said np problem so we all got a fresh bottle of water!! I was delighted and It was lovely and little pleases the innocent(i'm referring to me, not calling my fellow runners innocents):o!!
So then we headed back along the route we had just come. I was feeling good, but my right legs (quad & IT area) kept giving me a little hassle on and off but i just gave it a rub and kept going.
We got back to the park at 19 miles and here i started to feel really tired. We got into the park and LizzyC was itching to go faster so we dispatched her to do her thing. I relaxed into what felt like a much slower paces and withing 1m i was feeling fine again. The Kyber came at mile 20.5 and surprisingly i found it ok and my pace picked up a little bit. Again my last mile felt ok, but the legs knew it was mile 22, but i was delighted to get back tot he cars and realise that i could keep going!!!

So overall it was a much better run, i had a big bowl of spaghetti with my dinner last night. i drank plenty of water yesterday and I had a solid 8hrs sleep on Friday night, not so good last night with a sick 3yr waking me every couple of hours, but thats life so you just get on with it.

i have dropped another 3lbs so thats helping too and i feel that the Pilates that im doing are helping me with my posture and im more conscious of keep the running form relaxed and the core engaged!!

Splits,
10.21/133, 10.00/164, 10.16/159, 10.06/156, 9.59/158,
9.59/161, 10.06/158, 10.10/160, 9.46/158, 10.02/158,
10.04/159, 10.13/157, 10.08/158, 10.09/159, 10.19/157,
9.54/159, 10.02/161, 9.59/159, 10.08/159, 10.10/158,
10.07/157, 9.59/160, (.10) 9.56/157

Overall 22.10m in 3.42.57 @ 10.05/157 Burned 3013cals

Totals:D
WTD: 50.96m
MTD: 50.96m
YTD: 930.64m

well done - finishing with the Kyber :eek:!
great running.

rasher_m

RunningKing wrote: »

well done - finishing with the Kyber :eek:!
great running.

I would have had to tackle this last long lsr on my own so it was a great relief when Anne posted on the Novice thread about the run she was doing, though if I had have known the Kyber was coming into the mix at the end I think I would have curled up in a ball and died
It was a tough aul run but I got through it and the chatting and banter kept me going. Great meeting the three of you and thanks for the company:)

I don't know how you were going home to look after 3 kids...I went straight to my mothers house and got looked after with a nice dinner and a bath.
I ended up going to Malahide park this afternoon and was persuaded to do a 3 mile walk which has really finished me off haha.
I'm now sitting in bed and I intend on getting at least 9 hours sleep...I hope!

Solobally8

Well done anne, sounds like you have done everything right in the lead up to this race. Must do wonders for your confidence now to get to 22 and feel like you could keep going.

blockic

Younganne wrote: »

but we got cheeky and asjked for 4 bottles

Haha, think this was the best part of the report!:)

jcsmum

Well done Anne, huge confidence boost to know you could have kept going after 22

RubyK

Great run at the weekend Anne! Happy Taper Time

Younganne

I woke up this morning and was pleasantly surprised to find that my legs were feeling fine, but as the day wore on and the sitting at my desk they soon started to tighten up a bit. By 4pm i was almost asleep at my desk and a blast of coffee was required.
Arrived home just after 6pm, sidestepped the dinner and headed for a 20min "powernap", before i fell down.
Gobbled up a fab chicken curry (the joy of having a wonderful hubby;)) on my way out the door at 6.40 for Pilates.

1Hr of Pilates later and my legs are feeling quite refreshed and now i'm ready for my bed:D

Here is this weeks plan (Taper my ar$e:rolleyes:)

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|4 mile easy|Session 1|5m easy|20 min recovery|5 miles easy|Session 2

Session 1 - 2 miles easy, 5 x 4mins w/ 2 min rec, 2 miles easy

Session 2 - 2 miles easy, 4,3,2,1 miles @ MP with 3 min jog rec between, 2 miles easy (total mileage approx 15 including recoveries)

Younganne

Bit of a Setback.

Well Monday I had a bit of an achy hip after Sundays long run, but I wasn’t too worried about. I didn’t get out for Tuesday run as life just got in the way, so I headed out Wednesday morning to go my easy 4 mile, 2m in and the left calf and right hip were making a bit of a fuss. I passed no heed and a little while later the calf gave up/. I hip kept complaining but not enough to stop. I gave it a good stretch out after and on with my business.

Wednesday evening session (I know, I know) during the warmup again it started to give out a little bit but again nothing too much. Started off the 5 x 4mins intervals and the first 2 were fine, the third was a good bit slower and by the fourth the hip was really giving out and it just kicked in for the last 50 metres and was really making its presence felt. When I was doing my recovery walk back to the start I felt like I was limping and decided to drop out of the last interval. Paddy, the trainer asked me were my legs ok as he noticed I was limping so it wasn’t just a “feeling”. I stretched it out and then went for a cool down but it really was sore so 1 lap and I called it a night. A bit worried as I headed home. I was noticeably limping when I got out of the car, the 20min drive seemed to make it worse.

Had a lovely hot shower, session with the stick and then bag of ice and headed to bed. Got up this morning and it feels a lot better but I can still notice the hip is “a bit sore”, so I decide to be sensible and rest it today and will see how it is later. I might see if a few mins on the treadmill will help stretch it out or just completely rest it for a few days and not worry about missing a few runs, better than missing the marathon altogether, as I really wouldn’t be able to run on it it it got lake last night!!

So fingers & toes crossed, its just my body having a bit of a hissy fit for a day or two. I’m actually knackered so the rest really is no harm!!!!

Week 16 Run 1 - Wednesday 10th October (am)
4.23m @ 9.38 - not my best run to date!!

Week 16, Run 2 - Wednesday 10th October (pm)
1m @ 9.40, stretching, drills,
Intervals 4 x 4mins @ avg pace 6.42, 6.35, 7.22, 6.30
1 lap cooldown 9.58!!
Total 3.92m

Totals
WTD: 8.15m
MTD: 59.11m
YTD: 938.79m

Emer911

Hope it's nothing but a minor niggle A, but if it's feeling off tomorrow I'd suggest you contact your physio person (I know you have a regular) for a massage, just in case! Don't want to jeopardise anything at this (late) stage in the game :eek:

Lizzy C

Sorry to hear that Anne...REST and REST. Missing the odd recovery run over the coming weeks will do you no harm, but running with that sore hip might aggravate it further.
Emer (sorry Anne I know it's your thread!), how's the calf?

Dilbert75

Time to do what you'd tell any of your mentored novices to do Anne and hopefully all will be well again soon...

Emer911

Lizzy C wrote: »

Sorry to hear that Anne...REST and REST. Missing the odd recovery run over the coming weeks will do you no harm, but running with that sore hip might aggravate it further.
Emer (sorry Anne I know it's your thread!), how's the calf?

Don't want to jinx it, but seems to be okay again. Fingers crossed for everyone to stay healthy for the next couple of weeks - taper madness excluded, obviously

neilc

Hopefully it's not too serious Anne, take it handy, as the saying goes you've the hard work done!

RunningKing

Hope the recovery goes well, you're in good company as a lot of us are struck down right now!
Keep positive, fingers crossed for you.

madon

Hope it comes right for you with a few days rest, as you say you're tired yourself so the rest will do you good all round.