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The "what the hell do I call my training log?" training log...
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Had to collect a car in Mayo for my brother this weekend and drive it home. Seeing I needed to get a long run in too, and I enjoy running different roads, I figured I'd run from the train station to pick up the car. I guess it was bad luck that the day turned out to be so warm but I figured I'd just take my time and take a few breaks along the way.
Got off the 6.05 train in Westport and headed towards Partry. Was carrying a backpack with a change of clothes so needed to stock up with food and drinks on the way. Stopped at each shop I met on the way - was nice to have a chat with the people too.
Road was quite narrow in lots of places with only about a foot of hard shoulder in most places. It was a lot more undulating than it looked on the map too, although not too bad - no real climbing walls. No shade or breeze either though, just relentless sunshine. Traffic wasn't too bad and mostly very considerate, making plenty space for me.
Stopped at 15k for a break under a tree - had a granola bar and some water. Got going again and turned off before Partry. Less traffic here but a bit hillier and it was around 1pm, so was getting very hot. The last shop had been quite a while back too, so I was getting a bit concerned about my water supplies. The fall-back plan was to call into a house for water but most of them appeared unoccupied - holiday homes maybe?
Scenery along here is fantastic - probably the nicest I've run in and gave me an even stronger longing to do the Run Killarney marathon in July
- and was particularly so on such a nice day. Was passed by a couple of cyclists who looked very comfortable and slightly regretted not bringing the bike instead. Nevermind.
What was getting to me was a quite heavy camber on the road - it was that way most of the way out but my left leg was starting to feel the pain but traffic wasn't quite light enough to allow me run on the crown of the road. Reached the half marathon distance in 1.58 (running time), which was just about on target. Haven't downloaded my Garmin yet so I'm not certain how even my pacing was but it seemed good enough.
Getting close to my destination the waters of Lough Mask were beckoning to me but I resisted. Got to Tourmakeady village at 25k and stopped in the shop for more water and some ice cream - yum!
Kept going - only a few km left. Stopped at a little cove in the lake where there were loads of people swimming and seriously considered just walking into the water fully clothed. Made do with another drink of water instead. Last couple of km along the lake were nice and there was the Brucey bonus of the mapping software having overestimated the distance by 500m. Ended up being just over 30k in total.
Finished off by finally getting into the lake - just walked in thigh-deep and it was lovely, though not quite as cool as I'd hoped (it was very shallow so heated up quickly).
The trip home - 200 miles - should have taken about 4 hours. Unfortunately the car, having been laid up for several months, decided one of its wheel bearings had had enough. Rumbled all the way and was running very hot so I ended up doing 40mph most or all the way. But that's for another forum. Got home at 11.10pm at the end of a 20-hour day.
And then the neighbours woke us up at 6.30 this morning.
But that's for another forum too. 0 -
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RunningKing wrote: »how'd you find running so long with the back pack?
From a weight point of view it was fine. But I didn't much care for it to be honest. To be fair it came about the night before when I realised I needed some way to carry stuff and it was the only thing available. But my back was sweating extra and my drink belt was sitting under the backpack, which was a little awkward. And until I tightened the straps up to the last it was jumping up and down with every step. And it was starting to chafe my neck till I pulled my tshirt up. Just as well I'm not one to complain!
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Bit of a washout of a week for running - not because of weather but because I was travelling for work, then fluting around with fixing the car I brought home from Mayo (which turned out not to have a dodgy wheel bearing after all - it looks like I drove 200 miles with almost no front brakes! :eek:) in the evenings.
Only had 3 outings in total - the early morning 5.4k in Galway, 5 k the following evening and a good run today. The run of the week was:
Day|Mon|Tue|Wed|Thur|Fri|Sat|Sun
Plan|5k run + core|7x hill|3m run+core|30 min tempo|Rest|5k pace|90 min run
Actual|0|5.4k|5k + core|0|0|0|21.74k incl. 5k @ HMP
Having missed so much I decided that I'd tack on the extra 5k from yesterday to today's run, so it'd be 45mins @ 2hr HMP, 5k @ PHMP, 45 mins @ 2hr HMP. Instead of changing pace in the middle of a km, I decided to go for 9km (48 mins) and then switch.
Km|Km Pace|Avg HR
1|5.34|135
2|5.22|141
3|5.22|130
4|5.29|143
5|5.25|153
6|5.12|134
7|5.19|141
8|5.17|141
9|5.16|146
So the pacing was a little fast but steadier than previously - I think I'm getting a better handle on it now. I think I made an error in my GLR training by not running slowly enough (I think CM may have had a point when she said at one point "slow down"). I did a lot of kms at or close to PMP which should have helped in one way but may have hindered in another.
I was fortunate the way it worked out - the 5k @PHMP landed on a section of road that wasn't uphill - in fact a good proportion of it was downhill. Thankfully because I found it tough enough going.
Km|Km pace|Avg HR
10|4.08|164
11|4.12|164
12|4.12|159
13|4.03|166
14|4.06|169
Don't know how I'd keep that up for a full HM.
After that it was a matter of trimming back and settling back into the planned 5.35/km pace. This took a little time but (no surprise) there was soon a big mofo of a hill to help me slow down.
Km|Km Pace|Avg HR
15|5.18|157
16|5.17|157
17|5.11|147
18|5.31|141
19|5.34|146
20|5.46|155
21|5.32|154
22|5.25|144
As at the start, I need to slow down but my regulation of pace has improved with less dependence on the watch. Did a decent enough stretching & rolling session when I got home, certainly much better than I've done in a long while. Need to do a serious job on hamstring flexibility and I may just get into the habit - I'm wasting my time otherwise.
I'm planning to do all of my steady running at 5:35/km for this HM campaign (was my PMP last year!) and see how that goes. Time on my feet will increase but I need that I think. I'm a bit shocked by how much effort the 5k took, even going downhill, but it was faster than PHMP so I'll try remember that. It's just there are a few hills in Clonmel and I've to remember that and make sure I'm ready for them.
Plan for next week - to keep me motivated - is as follows:
Mon|Tue|Wed|Thur|Fri|Sat|Sun
5k + core|8x400@5k|5k+core|40 min tempo|Rest|5k|90 min (3/1)
Hopefully I'll stick to that a bit better next week than last. YTD chart updated below.0 -
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