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Ain't nothing gonna break my stride....
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Monday:
Core 5:00 [
Run 20:00 3.41 km (5:52 / km)
rhr:44
My legs were ridiculously sore from the squats I did on Sunday but in a good way. My resting heart rate is still a bit high but better than yesterday. I ran around the bog when I got up. Didn't meet anyone
Tuesday:
Core (PE with Joe ) 30:00
Run 45:07 5.0 mi (9:01 / mi)
rhr:44
I've been meaning to do the PE with Joe for ages. I've sent the link to loads of people but today was the first morning I've had the energy to do high intensity stuff. My legs were still sore but I thought maybe the workout would do them good. I'm two weeks behind but it doesn't matter. I enjoyed it more than I thought I would but it did make me may me feel very unfit. Or at least I was quite breathless. My breathing was crap running too. Started off barely able to put one leg in front of the other and dreading the progression run scheduled for tomorrow but I eased out after a while and I feel much better now. It's a beautiful day here. I was itching to get out all day and I ended up bargaining with myself. Do this much work and you can go for a run
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Wednesday:
Core (PE with Joe ) 30:00
Run 50:00 6.06 mi (8:15 / mi) +85m
More PE with Joe. I actually really like it. You don't have to think and you get a great workout. My legs weren't as sore today but my arms have joined in on the action. Shoulder muscles are ouchy.
The run was the planned progression run except I bailed after 50 minutes instead of 60. I didn't pick the best route - there were lots of little drags in the second half but really I just paced it badly. My breathing was better than yesterday. I meant to use the inhaler before I did this run but I forgot. I met the same farmer doing his fencing. We had a similar conversation. Also a mother and daughter walking their dogs and another couple of random women walking. I never see any men walking! Yesterday when I was running the postman passed me three times in his van. I've been trying to figure out where in earth he was going or if he just forgot to give someone their post, saw it on the seat next to him and then decided he better deliver it after all
Today he only passed me once.
Mile splits: 9:05, 8:42, 8:23, 8:01, 7:52, 7:35 (7:08)
Km splits: 5:46, 5:26, 5:26, 5:07, 5:14, 5:04, 4:52, 4:52, 4:42 (4:46)0 -
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Monday:
Core (PE with Joe) 30:00
rhr:42
Run 20:28 2.0 mi (10:14 / mi)
Resting heart rate is almost back to normal. PE with Joe was tough this morning. Lots of lunges. I really felt it in my quads.
The run was a short trot around the bog in the beautiful sunshine. I saw a swallow yesterday and 2 today. They must have just arrived on their travels from southern Africa. They usually build their nests in the roof of the stables and the outhouses.
I have to go to the shop tomorrow. Haven't been there since March 30th but supplies are getting very short. I found a bag of brown sugar in the cupboard on Saturday and it was like I'd won the lottery 0 -
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Tuesday:
Run 45:00 7.43 km (6:03 / km)
Core (PE with Joe) 30:00
I ran when I got up this morning. It was a beautiful morning even though the frost had left a cold nip in the air. I kept the pace slow because my legs were sore from the PE yesterday. Especially my glutes! They felt better after a couple of miles thankfully. Tomorrow I'm going to do some 5k intervals instead of a moderate run as my prep for the TT sat week
PE with Joe was on a break from work. I love the energy it gives me. Enough to brave the supermarket at lunch time for a big shop. Fully stocked up now for at least another 2-3 weeks 0 -
As someone who's living through lockdown in a city centre apartment, surrounded by grey concrete and very much missing the Phoenix Park to run in, it is really lovely reading your descriptions of all the nature around you on your runs! Thanks 0
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As someone who's living through lockdown in a city centre apartment, surrounded by grey concrete and very much missing the Phoenix Park to run in, it is really lovely reading your descriptions of all the nature around you on your runs! Thanks
Thank you for such a nice message I'm lucky. I love where I live and having a job in the middle of Dublin city, I really appreciate the countryside! 0 -
Wednesday:
Run intervals 49:00 8.77 km (5:35 / km)
Time|1min| 2 min| 3 min| 3 min| 2 min| 1min
Pace/km|4:02| 4:13| 4:12| 4:03| 3:59| 3:45
Core (PE with Joe) 30:00
I was tired this morning. I probably would have switched back to the 'moderate' run if I hadn't posted I was doing intervals here yesterday. Forgot my inhaler as usual :rolleyes: I was just going to carry on without it except I didn't want to have any excuses so I turned around and went back for it.
There was a bit of a frost last night and even at 8:30 a.m there was still a little nip in the air.
Last night I decided my target pace should be between 4:16 - 4:25. No faster than 4:16 and I had to jog all the recoveries which were the same time as each rep. No walking allowed because if I have to walk it means the reps are too fast.
I did the reps on the road where I'm going to do the 5k TT. This is the road I have always used for speed sessions. 5k is going to be out and back and there's a very slight drag in one direction which is the way I'll go first. The first rep I had to slow in the middle because the watch was showing 3:xx. I recovered quickly and I decided I might be able to go I bit faster than planned. All the other reps were pretty manageable. I was pacing them well because I was speeding up towards the end of the rep rather than hanging on grimly. The last two were at a much higher effort (unsustainable for 5k at the moment).
I'm really delighted with how this went. Main things I'm happy about are the effort and how quickly I recovered after each rep. This is one of my favorite sessions. I remember the week before I ran my 5k pb I did this session up to 5min all under 4min/km. Those were the days
Not much to report on the nature front. Passed the donkeys twice - they don't even look up now. And 2 dogs. One a lab that stays in it's garden and the other a little white Jack Russell that the owner swears is the sweetest thing ever but who always makes as if he's going to snap at my ankles. My foot 'accidentally' connected with him a couple of years ago so nowadays he usually only feigns an attack. The other thing of note was the peregrine falcons who live in the old castle next to the house. They were particularly noisy this morning. I actually haven't heard them for a few days and I was beginning to think it was a bit strange. Usually a couple of people from Birdwatch Ireland come every year to abseil up the outside walls and put rings on the chicks so I wonder will they come this year.
More PE with Joe at lunchtime. Glutes are a good bit better today but still delicate if I sit down too quickly on a hard chair!0 -
Thursday:
Run 46:00 7.39 km (6:13 / km)
Core (PE with Joe) 30:00
Had to check what day it was. Someone sent me this msg 'Until further notice the days of the week are now called, thisday, thatday, otherday, someday, yesterday, today and nextday' and it's so true. It's even more confusing with the bank holiday this week.
It was noticeably colder this morning when I was out for my run. My legs were tired today and I was very happy that the prescribed pace was 'very easy'. The birds were full of chatter in the trees but although I could hear them for the entire run, it's really hard to see them. At least the ones that are making all the noise anyway. I pity anyone who doesn't have animals in their life or doesn't appreciate them for the wonders that they are. I find they're always doing something fabulous. Like this morning, I was standing in the driveway waiting for my watch to pick up a signal and my cat comes ambling over. So I picked him up and I was giving him a cuddle (he loves a cuddle but really it was just to keep myself warm) and all of a sudden he dived out of my arms and took off like a bolt of lightening in the direction of the greenhouse. Two seconds later and a little bird emerges out of the greenhouse with the cat in hot pursuit. The cat loves chasing birds. He eats them too when he catches them. I've seen him. He just swallows them whole.
Then when I was out for my run I passed some dairy cows on their way back to their field after milking. Dairy cows are fascinating the way they line up morning and evening, waiting to be brought in for milking. And then when it's done, they just amble back by themselves to the field. Happy out.
I also,very sadly, passed a dead pine marten (Martes martes). Looked like it had been hit by a car. It's very rare that you spot one of these dead or alive. They used to be very common but by the 20th century they were almost extinct in Ireland because they were hunted for their fur, poisoned and/or their forests cut down. Their a protected species nowadays and only found in the west and the midlands. Their Russian cousin is Martes zibellina and in Russia they're bred in farms for their fur. They keep them in cages, suspended off the ground to keep their fur clean. That's today's nature lesson
I did PE with Joe at lunchtime. I look forward to this nearly as much as my runs 0 -
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shotgunmcos wrote: »Quad busting PE with Joe everyday
Quad busting V02 bike reps (proper torture, I can attest to)
You sure like to mix it up with this running!
Paying for it today 0 -
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Monday:
Core (PE with Joe) 30:00
Run 22:00 3.34 km (6:35 / km)
PE with Joe in the morning and a slow lap of the bog in the evening. My legs weren't too bad.
Tuesday:
Core (PE with Joe) 30:00
Run 35:19 6.12 km (5:46 / km)
Met a runner on my run. That's two runners I've seen in the last few days. Most unusual I ran through the bog and was very pleased to see that someone has collected up all the rubbish that was dumped in the ditch into 6 big massive bags for collection by Coillte.
Wednesday:
Core (PE with Joe) 30:00
Run 35:07 6.45 km (5:27 / km)
Last mile at T (7:36)
PE with Joe was tough this morning. Lots of high impact stuff. I was tired when I went out for my run but it kind of turned into a progression run and then I decided to do the last mile around threshold effort. A red squirrel ran across the path at one stage. It's funny but I think grey ones look like glorified rats whereas red ones are just super cute.0 -
Thursday:
Core (PE with Joe) 30:00
Run 20:31 2.0 mi (10:15 / mi)
PE with Joe was tough 40/20 for the second set meant my legs were burning afterwards. Slow jog round the bog in the evening to recover. I heard a cuckoo for the first time this spring. Apparently if you hear the sound coming from the left, it is believed to be ill fate but if you hear the cuckoo sound from the right it is believed that good luck is approaching your way. I was hanging out the washing and I'm pretty sure the sound was coming from the left. Oh well
Friday:
Run a.m 18:12 3.3 km (5:31 / km)
Run p.m 17:44 3.3 km (5:22 / km)
Had to go into work today so back to the double commute. I noticed there was a lot more people and cars milling about compared to the last time I was in Dublin three weeks ago. Legs felt heavy so I didn't do any core.
Saturday:
Run (5k TT) 21:51 5.0 km (4:22 / km) vdot: 44.9
Run warm up/down 25:00 3.75 km (6:40 / km)
I was going to get the TT done super early to avoid the heat but I was exhausted yesterday evening so I didn't bother to set my alarm clock. I actually woke at a reasonable time at about 8am anyway so it was grand. I was absolutely not feeling the love though. I started to think what possible excuse could I give so I didn't have to do this. But then I remembered a clip of an interview I heard Robin Van Persie give during the week. He was talking about his 11yo son who plays for the Feyenoord kids team. The kid didn't get selected for some match and on the way home in the car he was giving out about this person and that person and how unfair everything was. Robin Van Persie told he was talking like a loser blaming everyone else except himself. Winners look at themselves to see what they need to do to be better. A couple of days later, the next time the kid was training, RVP went to see him train and he said the kid was like a tiger. So I thought to myself don't be a loser Kate, just get it done.
I didn't feel any better after the warm up but I was out now and it was getting done. I set my watch up for a 5k interval, procrastinated for what felt like several minutes, lined myself up and off I went. I started a bit fast but settled into a rhythm and the first 5 minutes was ok. Started to hate life then and 5k time trials in particular but was holding the pace ok around 4:10. Passed a couple of ladies out walking. They both smiled sympathetically at me. The pace was starting to slip. Not drastically just a second here or there. The road was long and I thought the turn around would never come. Decided in the end to turn early because my head was going. The pace dropped down to around 4:26 but my legs were empty and I was thinking of what excuse I could give for dropping out. Don't be a loser Kate. Decided to forget the watch and focus on the effort. Passed the two ladies again. Looked at my watch. SH!T there's still over 2k to go. I didn't think the pace was falling off too badly though and that gave me a bit of encouragement and then I was just counting down the distance. 4 more laps of the track, 3. FOOK there's still over half a km. Turn the corner. 3 more electricity poles and then you're done. 2 more. Just another bit. Watch starts beeping and I slow. Then almost as quickly I think keep going for the 5 beeps. And then I'm done and I lie down in a ditch to recover before shuffling home.
Splits 4:09, 4:12, 4:24, 4:37, 4:25
That was tough. Breathing was ok (I took the inhaler before I started) but legs were knackered. Not as fit as I'd like to be but the last parkrun I did in November was 22:31 so some bit of improvement. I'm injury free though and that is the greatest thing of all because at least now I can build on this.0 -
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Thursday:
Run 46:34 7.36 km (6:20 / km)
Core (PE with Joe) 30:00
I was supposed to run for an hour but the PE was tough today and I was tired so I just did a loop on the road. There's a collie who lives in a house about a km down the road. He always jumps up on the wall when he sees me. So today I was on my way back and I saw him at the wall and I was having a full blown conversation with him when I noticed his owner up on the roof grinning. Morto
Friday:
Core (PE with Joe ) 30:00
Run 21:03 3.51 km (6:00 / km)
I had the option not to run today but it was a nice day and my legs were feeling good so I did a quick lap of the bog.
Saturday:
Run intervals (9min E, 1min hard) 50:00 8.81 km (5:41 / km)
283m, 285m, 265m, 301m, 314m
I really enjoyed this run. I did the 1 min bits as hard as I could. I tried to control the effort so that I wasn't dying a death towards the end of the rep. When I was sprint training we used to do 300m reps in training @ 55 - 60 secs so I was really happy with what I did today. I don't know what happened with the third one. Might have been a bit of a headwind.
Sunday:
Run 1:45:12 18.5 km (5:41 / km)
Long run time. I used my favourite loop. It was very humid or something. I was really dehydrated for the last few miles. At the finish it was getting sore to swallow. Met a couple of people walking their dogs and three cyclists. I think I saw a sparrowhawk and there was a buzzard over the castle vying for airspace with the peregrine falcons
Weekly totals:
Run| 7| 6:09:29 | 39.92 | 64.25
Core| 5| 2:30:00 |
Total| 7| 8:39:29 | 39.92 | 64.25
Plan for next week:
Monday |Tuesday| Wednesday| Thursday| Friday| Saturday |Sunday
20 min recovery or OFF| 60 min very easy| 55 min moderate| 60 min very easy |60 min very easy or OFF |50 min easy (last 5 min @ Threshold)| 1 hr 45 easy0 -
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May 18th - May 24th
Monday:
Core (PE with Joe) 30:00
Tuesday:
Run 1:00:00 10.81 km (5:33 / km)
Core (PE with Joe) 30:00
Wednesday:
Run intervals 52:55 8.28 km
20 min w/u with strides
2 x 800 (3:01, 3:01)
20 min c/d
Core (PE with Joe) 30:00
I did the 800's on my mile route. After doing the 400's too fast last week and knowing I did them too fast, I'm struggling to come up with a reason why I did the 800's too fast this week I think I had decided that as I was only doing 2, I might as well just do them at max effort. And the reason I was only doing 2 was because my legs were knackered. I wanted them both the same time and I had to work super hard in the last 300m of the second rep to do that.
Thursday:
Run 40:30 7.0 km (5:47 / km)
Core (PE with Joe) 30:00
Friday:
Run 1:01:50 10.61 km (5:50 / km)
Saturday:
Run 1:11:11 12.2 km (5:50 / km)
Sunday:
Run 1:12:00 8.0 mi (9:00 / mi)
Friday, Saturday and Sunday were all hilly runs. A little break from the PE to freshen up the legs.
activity | # | time| miles |km
Run| 6 | 5:58:26 | 38.39 | 61.77
Core| 4 | 2:00:00 |
Total |7| 7:58:26 | 38.39| 61.77
May 25th - Jun 2nd
Monday:
Core (PE with Joe) 30:00
Tuesday:
Run 39:00 6.63 km (5:53 / km)
Core (PE with Joe) 30:00
PE with Joe is tough this week. More reps, less recovery. I love it though
Wednesday:
Run 1:00:30 10.7 km (5:39 / km)
I thought I might not be in a position to do the TT on Saturday so I was going to do it tomorrow instead. I didn't do any PE so that my legs would be fresher. As it turned out I didn't get up in time to run on Thursday so I did PE with an added Abs workout to make up for the PE session I skipped. In the afternoon on Thursday, I had a free hour and I was able to get a hilly run done
Thursday:
Core (PE with Joe) 30:00
Core (Abs workout ) 9:00
Run 48:19 [1] 8.8 km (5:29 / km)
Friday:
Core (PE with Joe) 30:00
Skipped the run in preparation for the TT. I've been so tired this week. All I've done is sleep and sleep and dread the TT. It's like a thundercloud hanging over me, ready to spill rain on me
Saturday:
Run warm up/down 31:25 [1] 5.38 km (5:50 / km)
Mile TT @ 6:23
Meant to get up early and do this so it wasn't too hot but although I was awake at 5am thanks to my cat, I was too lazy to get up and I went back to sleep until 8:30. Remembered to take my inhaler and actually managed to use it properly (always a bonus!) 5 min into my warmup I needed the loo so quick u turn and a quick pit stop. I got a good warm up done then with strides and I was cautiously optimistic that I could do a good run. After doing the last too interval sessions too fast, I was determined that I would do the first 400m of this TT no faster than 90 sec.
I know the road from doing reps on it so I knew pretty well where each 400 marker is. I did the first 400 in around 92 sec. In hindsight that was still a bit ambitious. The second 400 was a bit more comfortable. The average pace had dropped from 3:50/km to 3:58/km. The third 400 was hurting. Didn't check my watch. Saw the av pace was dropping over the last 400 and I really had to dig deep to pull it back. I was torched at the end and my throat felt like sandpaper when I swallowed. I didn't have another second in me and I had to walk most of the way home. Managed a 5min cool down jog
I just checked my logs and that's really the first mile I've done. I thought I did one on the track but the only one I can find is the xmas mile in 2017 which I did in 7:07. I guess it's a mile PB Although when I ran my 5k pb back in 2015, my first mile split was 6:16 so it's not sitting well with me. I feel like it's kind of a cheap pb.
Core (PE with Joe) 30:00
My legs were not impressed but I didn't want to miss another session this week
Sunday:
Run 1:20:00 [1] 8.25 mi (9:42 / mi)
Another hilly run
activity | # | time| miles |km
Run| 5 | 4:25:37 | 28.83 | 46.4
Core| 5 | 2:39:00 |
Total |7| 7:58:26 | 28.83| 46.4
Monday:
Run (Grass) 37:00 5.75 km (6:26 / km)
Core (PE with Joe) 30:00
The run was around a freshly cut silage field. It was a bit rough but not too bad. Even at 8:30 it was still baking. Delighted I didn't have to do anymore.
I quite enjoyed the mile on Saturday. I'd like to do another so I found an 8 week Nike plan. I'm going to try and get a proper pb so I'll aim for 6:15 (3:53/km) and adjust downwards if the training is going well.
Tuesday:
Run intervals (5 x 400) 45:00 7.35 km
5 x 400 @ 99, 92, 92, 92, 91
Core (PE with Joe) 30:00
First speed session of the plan today. The goal was to run the 400s at goal mile pace (93sec/400m) to see what it feels like. 2 min recovery between the reps. My legs were tired after a killer PE session yesterday and I thought I might give it a miss but the plan is the plan so.... The first one was more of a testing of the water to see. I knew it was slow because the first 200 was slower than my recent 5k pace but I felt ok when I picked it up and even though I forgot my inhaler my breathing was pretty good. The rest of them were comfortably hard but not 'I need to lie down in a ditch for the next 10min hard', like my previous sessions. Delighted with that particularly because after the first rep I wasn't looking at my watch and just did them by feel:D0 -
career move wrote: »May 18th - May 24th
Monday:
Core (PE with Joe) 30:00
Tuesday:
Run 1:00:00 10.81 km (5:33 / km)
Core (PE with Joe) 30:00
Wednesday:
Run intervals 52:55 8.28 km
20 min w/u with strides
2 x 800 (3:01, 3:01)
20 min c/d
Core (PE with Joe) 30:00
I did the 800's on my mile route. After doing the 400's too fast last week and knowing I did them too fast, I'm struggling to come up with a reason why I did the 800's too fast this week I think I had decided that as I was only doing 2, I might as well just do them at max effort. And the reason I was only doing 2 was because my legs were knackered. I wanted them both the same time and I had to work super hard in the last 300m of the second rep to do that.
B]Thursday:[/B]
Run 40:30 7.0 km (5:47 / km)
Core (PE with Joe) 30:00
Friday:
Run 1:01:50 10.61 km (5:50 / km)
Saturday:
Run 1:11:11 12.2 km (5:50 / km)
Sunday:
Run 1:12:00 8.0 mi (9:00 / mi)
Friday, Saturday and Sunday were all hilly runs. A little break from the PE to freshen up the legs.
activity | # | time| miles |km
Run| 6 | 5:58:26 | 38.39 | 61.77
Core| 4 | 2:00:00 |
Total |7| 7:58:26 | 38.39| 61.77
May 25th - Jun 2nd
Monday:
Core (PE with Joe) 30:00
Tuesday:
Run 39:00 6.63 km (5:53 / km)
Core (PE with Joe) 30:00
PE with Joe is tough this week. More reps, less recovery. I love it though
Wednesday:
Run 1:00:30 10.7 km (5:39 / km)
I thought I might not be in a position to do the TT on Saturday so I was going to do it tomorrow instead. I didn't do any PE so that my legs would be fresher. As it turned out I didn't get up in time to run on Thursday so I did PE with an added Abs workout to make up for the PE session I skipped. In the afternoon on Thursday, I had a free hour and I was able to get a hilly run done
Thursday:
Core (PE with Joe) 30:00
Core (Abs workout ) 9:00
Run 48:19 [1] 8.8 km (5:29 / km)
Friday:
Core (PE with Joe) 30:00
Skipped the run in preparation for the TT. I've been so tired this week. All I've done is sleep and sleep and dread the TT. It's like a thundercloud hanging over me, ready to spill rain on me
Saturday:
Run warm up/down 31:25 [1] 5.38 km (5:50 / km)
Mile TT @ 6:23
Meant to get up early and do this so it wasn't too hot but although I was awake at 5am thanks to my cat, I was too lazy to get up and I went back to sleep until 8:30. Remembered to take my inhaler and actually managed to use it properly (always a bonus!) 5 min into my warmup I needed the loo so quick u turn and a quick pit stop. I got a good warm up done then with strides and I was cautiously optimistic that I could do a good run. After doing the last too interval sessions too fast, I was determined that I would do the first 400m of this TT no faster than 90 sec.
I know the road from doing reps on it so I knew pretty well where each 400 marker is. I did the first 400 in around 92 sec. In hindsight that was still a bit ambitious. The second 400 was a bit more comfortable. The average pace had dropped from 3:50/km to 3:58/km. The third 400 was hurting. Didn't check my watch. Saw the av pace was dropping over the last 400 and I really had to dig deep to pull it back. I was torched at the end and my throat felt like sandpaper when I swallowed. I didn't have another second in me and I had to walk most of the way home. Managed a 5min cool down jog
I just checked my logs and that's really the first mile I've done. I thought I did one on the track but the only one I can find is the xmas mile in 2017 which I did in 7:07. I guess it's a mile PB Although when I ran my 5k pb back in 2015, my first mile split was 6:16 so it's not sitting well with me. I feel like it's kind of a cheap pb.
Core (PE with Joe) 30:00
My legs were not impressed but I didn't want to miss another session this week
Sunday:
Run 1:20:00 [1] 8.25 mi (9:42 / mi)
Another hilly run
activity | # | time| miles |km
Run| 5 | 4:25:37 | 28.83 | 46.4
Core| 5 | 2:39:00 |
Total |7| 7:58:26 | 28.83| 46.4
Monday:
Run (Grass) 37:00 5.75 km (6:26 / km)
Core (PE with Joe) 30:00
The run was around a freshly cut silage field. It was a bit rough but not too bad. Even at 8:30 it was still baking. Delighted I didn't have to do anymore.
I quite enjoyed the mile on Saturday. I'd like to do another so I found an 8 week Nike plan. I'm going to try and get a proper pb so I'll aim for 6:15 (3:53/km) and adjust downwards if the training is going well.
Tuesday:
Run intervals (5 x 400) 45:00 7.35 km
5 x 400 @ 99, 92, 92, 92, 91
Core (PE with Joe) 30:00
First speed session of the plan today. The goal was to run the 400s at goal mile pace (93sec/400m) to see what it feels like. 2 min recovery between the reps. My legs were tired after a killer PE session yesterday and I thought I might give it a miss but the plan is the plan so.... The first one was more of a testing of the water to see. I knew it was slow because the first 200 was slower than my recent 5k pace but I felt ok when I picked it up and even though I forgot my inhaler my breathing was pretty good. The rest of them were comfortably hard but not 'I need to lie down in a ditch for the next 10min hard', like my previous sessions. Delighted with that particularly because after the first rep I wasn't looking at my watch and just did the by feel:D
Good to bc see you motoring Madame!
Couple of questions:
- what happened the sprinting
- who the hell is Joe
- what sort of core stuff are you doing (always looking to add to my collection)
TbL0 -
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ThebitterLemon wrote: »Good to bc see you motoring Madame!
Couple of questions:
- what happened the sprinting
- who the hell is Joe
- what sort of core stuff are you doing (always looking to add to my collection)
TbL
Thanks dude
I got a job in Dublin and I wasn't able to make the track sessions or the gym. I kind of wanted to go back to the longer distances anyway and then I got a place on a Swedish team for Itera adventure race last year and that sealed the deal.
How do you not know who Joe is??? Joe Wicks is a fitness coach. He has a YouTube channel and when the lockdown started, he started posting 30 min PE classes Monday to Friday. I love Joe Wicks. He has cured me of all my niggles. That's what I do for my core work. The PE class is a lot of squats, lunges, press ups, burpees, jumps, boxing, karate kicks but he keeps it interesting and different. This is day 1 https://youtu.be/Rz0go1pTda80 -
IvoryTower wrote: »Another miler log we're taking over
Haha
I'll be coming to you with all my questions 0 -
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career move wrote: »Thanks dude
I got a job in Dublin and I wasn't able to make the track sessions or the gym. I kind of wanted to go back to the longer distances anyway and then I got a place on a Swedish team for Itera adventure race last year and that sealed the deal.
How do you not know who Joe is??? Joe Wicks is a fitness coach. He has a YouTube channel and when the lockdown started, he started posting 30 min PE classes Monday to Friday. I love Joe Wicks. He has cured me of all my niggles. That's what I do for my core work. The PE class is a lot of squats, lunges, press ups, burpees, jumps, boxing, karate kicks but he keeps it interesting and different. This is day 1 https://youtu.be/Rz0go1pTda8
I’ve just seen his hair, I’ll pass
TbL0 -
ThebitterLemon wrote: »I’ve just seen his hair, I’ll pass
TbL
Same fcukin style as yours only he hasn’t started coloring his yet!!!0 -
Wednesday:
Run 46:02 5.0 mi (9:12 / mi)
9:39 - 8:42
Core (PE with Joe) 30:00
My legs were a bit sore after the speed work yesterday. I was a bit enthusiastic doing some jump lunges and strained my right hamstring doing the PE with Joe. Nothing too serious I hope.
Thursday:
Run tempo 42:35 8.0 km (5:19 / km)
4km T 4:55 4:50 4:45 4:40
Legs felt fine. Today was tempo day. Plan said 2.5 mile tempo but I forgot to set it up as a session so 5 min into the warmup, I changed the autolap to kilometres and decided to do 2k warm up, 4k progressive tempo, 2k cool down. I did it as a progressive tempo because the plan said tempo should be a fast consistent pace, halfway between 10k and easy pace (for me 4:30 - 5:40), but 5:05/km felt a bit too easy. I found this comfortable and the kilometres ticked by really quickly. No PE today.
Friday:
Run 38:18 6.23 km (6:09 / km)
6:22 - 5:47
Core (PE with Joe) 30:00
All the endurance and recovery runs in the plan are supposed to be progressive runs, progressing from a slower pace at the start to a faster pace at the end. This week I've been doing the first km as it comes and then I try to increase the pace by 5 sec/km on each subsequent km. It keeps my thinking that's for sure!
Saturday:
Run 49:40 9.0 km (5:31 / km)
(6:09 5:58 5:48 5:39 5:31 5:22 5:16 5:08 4:44)
Core (PE with Joe) 30:00
Core (Abs workout ) 7:00
Today's run is down as a 3 - 5 mile endurance run in the plan. I wasn't sure if I should go a bit further. The endurance run increases by a mile each week and tops out at 10 miles. In the end I thought with 2 sessions in the bag already this week, I'd be better off just sticking to the plan. Controlling the pace was a bit more difficult with the wind and the hills. Right hamstring is a tiny bit stiff but it felt good at the end of the run. I did an extra abs workout after the PE because abs work is my favourite
Sunday:
Run 54:57 9.0 km (6:06 / km)
6:27 - 5:39
A beautiful day for a recovery run. I did a couple of loops of the bog. Legs were tired at the start but felt really good at the end.
activity | #| time| miles| km
Run |7| 5:13:32 | 33.17| 53.38
Core| 5| 2:37:00 |
Total |7| 7:50:32| 33.17 | 53.380 -
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shotgunmcos wrote: »You strained it Wednesday and did a tempo run ok on Thursday :eek:
Define "strain"?
an +1 on the extra abs work - I think Masochistic is more apt!
Ah no I didn't actually strain it on Wednesday I can't remember when I did it. It could have been last week or before the mile TT. I was doing reverse jump lunges and I felt a twinge in my hamstring as I went down into the lunge. The reason I put it in my training log under Wednesday was because when I was running on Wednesday I remember it being a bit stiff and I wanted to put it in as a reminder.
I hope the icing is helping you. I'm always banging on about this but I find the l protocol really helpful for my hamstrings https://youtu.be/ONCSNxmQTzE0 -
Monday:
Core (PE with Joe) 30:00
Core (Abs workout ) 10:00
Monday is my rest day from running. The PE never seems to get easier
Tuesday:
Run intervals (15 x 200) 54:17 9.0 km (6:02 / km)
Set No:|Rep 1| Rep 2|Rep 3
1|52| 50| 46
2|51| 48 |45
3|50| 48| 44
4|50| 48| 45
5|49 |47 |40
Core (PE with Joe) 30:00
Core (Abs workout ) 5:00
Speed training today. The plan was 5 x (200m @ 10k pace, 200m @ 5k pace, 200m @ goal mile pace) off 1 min recoveries, with an extra 1 min recovery after the 3 set. I'd worked out that the times should be 54,50 and 46 so I did all the reps too quickly bar 2. In my defence, it's really difficult to pace 200m reps when you're not on the track because my watch is too slow to pick up the pace and then the reps are over too quickly. The weather was perfect for training this morning and I actually found this to be a pretty easy session.0 -
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Wednesday:
Run 44:20 7.27 km (6:06 / km)
6:20 - 5:45
Core (PE with Joe) 30:00
The problem with not updating my log on a daily basis and only recording minimal details is that I can't remember squat when it comes to the end of the week. I quite like these recovery runs where you gradually increase the pace. I usually start off feeling like an old granny and by the end of the run I'm flying.
Thursday:
Run (fartlek) 41:55 7.53 km (5:34 / km)
Time (min) |1|2|3|2|1
Pace (min/km)|4:06| 4:03| 4:00 |3:55 |3:48
Core (PE with Joe) 30:00
Core (Abs workout ) 7:00
Tuesday's intervals felt easy. The run today was hard. The intervals were supposed to be at 5k pace (4:10) though so that's maybe why. I didn't intend for them to get faster as I went on but I'm happy they did. I walked the first 20 - 30 sec of the recoveries and then managed a sloooow jog.
Friday:
Run 48:20 8.0 km (6:03 / km)
6:19 - 5:43
Core (PE with Joe) 30:00
PE with Joe was hard this week. More reps, less recovery. Happy to be parking it for the weekend. The run felt fine
Saturday:
Run 1:14:00 13.0 km (5:42 / km)
6:08 - 4:43
Yoga 20:00
Hilly run which was a bit longer than in the plan. I felt good but I may have done a bit too much especially with the last km because my right hamstring was complaining a bit afterwards. My aunt has a chronic back pain and I really think yoga would help. I couldn't get the internet to work though but I was able to demonstrate a few moves/sequences which she found helpful.
Sunday:
Run 34:09 5.51 km (6:12 / km)
Yoga 40:00
Recovery run around the silage field which was cut last week but is still brown because there's been so little rain. There was a thunderstorm last night. I was woken up at 4:30 a.m by the torrential rain, thunder that sounded like it was right above the house and the many flashes of lightning. By the time I ran 5 hours later the grass was barely wet and the ground was dry. I'd say you'd need a weeks solid rain to make any sort of difference. More yoga in the afternoon. This time the internet was working and I was able to introduce my aunt to the delights of Yoga with Adrienne. We did a 26 minute session for lower back pain and it was so good we did another 15 minute one. My aunt is now a fan and a follower
activity | #| time| miles| km
Run| 6 | 4:57:01| 31.26| 50.31
Core| 5| 2:52:00 |
Yoga |2 | 1:00:00 |
Total| 7| 8:49:01 | 31.26 50.310
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