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Confessions of a never has been.....
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28.10.2014
Plan for tonight was:
13 miles with [EMAIL="7@steady"]7@steady[/EMAIL]
I find these runs great for 2 things:
1 - they are obviously endurance builders and travelling at the quicker pace for the steady section increases breathing etc but isn't too taxing on the legs so getting the rest of the week's sessions in shouldn't be an issue.
2 - They work wonders for confidence, the easy sections are obviously straight forward enough and holding the steady pace, while certainly a good workout, isn't going to be too much of an issue for the majority of the run. The net result is a very good workout, which I enjoy
I was off work today but it was still dark by the time I got out the door for this one, I headed off along the coast towards Fairview for the first easy section, I hit the 3 mile mark alongside Fairview park and bumped up the pace to steady, turning left at the bridge, lapping the park before coming back out on the coast road again.
I enjoy running at a steady pace but my legs are working with a lot of miles on them at the moment ( as the easy sections show actually, its a little slower than I would normally consider easy) and I could feel the effect during sections of the run tonight, especially when I turned off the coast up the Kilbarrack road but completing the steady section or the run itself was never in danger in fairness.
Completed the steady section just before Raheny and ran 3 easy miles home and am currently working my way through an almighty feed
8:45
8:44
8:40
7:36
7:31
7:31
7:26
7:25
7:27
7:28
8:44
8:40
8:47
Total miles; 130 -
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Good luck in the new job DD. Any good running routes for your morning 4 mile training in the new location?
Thanks Cleanman - Its actually almost exactly 4 miles from my house so I'm planning on joining the run-mute club ( backpack is ordered).
Fingers crossed the practicalities work out, I'm pretty sure I can do it most if not all of the days I'm in the office. That would be the morning run sorted and some of the evening run too 0 -
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Duanington wrote: »Ha ha ha - I don't know what I was thinking !
You should try bringing an umbrella the next time!! Would be an upper body work out too 0 -
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08.11.2014
Friday
Planned session: 9 miles with 8 x 2mins @5k pace with 2 minute easy between reps.
This was one of those strange sessions that looks easier on paper than it is in reality but then doesn't feel quite as tough as first feared - but still tough ( confused yet?)
Home after work and did 20 minutes core work ( enjoying the mellowed sounds of Orbital at the moment for this stuff) before setting off on my warm-up. Freezing cold out but I was nice and warm after 2.5 miles or so and got started.
I had to check the watch halfway through each rep to keep an eye on the pace, I was mindful of running too hard but at the same time I wanted to match my current 5k pace ( which should be around 6:00 min\mile).
Average pace on each rep worked out as:
5:50
6:00
5:54
6:04
6:00
5:53
5:51
5:44
The last 3 were tough and looking at the average paces recorded, I'm not surprised. The 2 minute jogged recovery felt about right, heart rate was still up a bit but the breathing had relaxed so getting started again wasn't too daunting.
I'm a little pi$$ed off that the reps weren't more consistent, the pace on the watch is a little off-putting as the device is always playing catchup I suppose. ( each time I checked at halfway, the pace was just a tad slow so I pushed a little harder over the 2nd half and ended up running a bit too quick on a few).
Still a tough session and one I'll build on over the next few months. Ran a few easy miles to bring the total to 9
Total miles: 9
Saturday
A day of shopping in town with the youngest and her 2 year old cousin was enough to send me running for the booze in the fridge as soon as I got home - I stayed strong though and decided to test out my new running backpack instead
Loaded up with some clothes in the backpack and headed off for 6 easy miles. Once again, freezing out there but the run was very enjoyable, my legs were a tad tired from last night's session but with the cool crisp air waking up the senses, I was feeling very good after a mile or so. The weight of the clothes is noticeable at first but once I got into a rhythm, I forgot about it and just enjoyed the run.
30 minutes weights aswell
Total miles:60 -
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16.11.2014
Wednesday
AM - 4 miles easy into work, can't remember anything at all about this one except that the showers in work were f-f-f-freezing
PM - 4 miles easy home from work, dropped the bag and tagged on another 2 easy miles. Really enjoyed this one, nice evening for it
Total for the day: 10
Thursday
First day working from home in the new job and it lashed out of the heavens for the day. I got out for lunch for some easy miles around St Annes, in the wind and rain...thankfully the wind wasn't too bad inside the park and the rain was quite pleasant to run in. Took in the parkrun route for the first time in a good while - I promised myself I'll get down one Saturday before the end of the year.
Total miles 5.5
Friday
AM - 4 miles easy into work - no issues with the showers thankfully. I did notice my calves and thighs were starting to feel the effects of carrying the back-pack though, the extra weight is certainly making itself known - my legs had a similar feeling that I would get after running hill reps, not quite as severe but enough to let me know that they're working a little harder than normal.
PM - 4 miles home, ditched the backpack and took in another 2 easy miles. Legs feeling better than earlier but they still had that heavy, "what the f*ck is going on?"feeling about them, felt a good but better at the end of the run, in fact I felt a bit like buckaroo when I ditched the backpack...clicking my heels on the way back out the door. I'm sure they'll adjust after another week or so.
Total for the day:10
Saturday
Plan for today was to run the Movember 10k in the park as a fast session so I got up nice and early, packed some lunch into my trusty backpack and made my way over to the park. I got there with plenty of time to spare ( which is more than I can say for my race number....the collection of which my GF had naively outsourced to a well meaning pal!), met my GF - handed her the backpack and headed off for a couple of easy miles
After a minor panic, we got the race numbers sorted and lined up for the start of the 10k section ( the 5k people had started 10 minutes earlier). Surrounded by fake tan and moustaches ( that was just the girls) we headed off up Chesterfield.
I had it in my head to run this one at my 10k pace and to forget about PBs or pushing too hard, I had planned to hold the pace around 3:55 -4:00 min per km and really just try to stay strong throughout. I made my usual near fatal error of starting too far back but realised it almost as soon as I went over the start line so I moved out to the right hand side of the road and passed quite a few people over the first 500 metres before moving back in and settling in behind a couple of lads I know.
First 2 kms were nice and steady, the pace felt good and the weather was perfect, turning down towards the pond in the park though, it became clear that we were already catching the back of the 5k field and not just the odd straggler, large groups of people who were walking the 5k. I dismissed any notions of feeling hard done by, this was a fun run after all and everyone was entitled to run\walk or crawl at their own pace but I did feel a little pi$$ed off that they hadn't let the 10k folks off first ( or at least given a bigger gap between the fields), down we sped to the pond, passing in and out of groups of walkers, the climb back out from the pond was even worse, the crowds thickened quite a bit here and I found myself running up onto the grass banks a few times to avoid people.
Once we took the sharp left after the climb, the road widened and we found ourselves with a bit more room - still lots of people to dodge mind you ...but plenty of room to do so. Approaching halfway, I knew the pace was a bit slower than I had hoped for....I had moved ahead of the group of lads I knew at this stage which helped me to ditch the little thoughts of stopping at halfway, I was a little pi$$ed off with the slightly slower pace over 1 or 2 kms but I reminded myself that a) this was supposed to be a session so the pace should be second fiddle to the actual effort and b) the lads would see me and slag me afterwards
I ploughed on, running a km or so with one of those sickening type of blokes that turn up to these races. You know the type, ankle length shorts, metallica t-shirt...looks like he just lobbed his skateboard into a bush and decided to run a 10k for the craic. Nice bloke though, we commented on the glorious smell from the chipper as we moved into the second lap and back onto Chesterfield.
I was leading a small group now and the road ahead was clear apart from a handful of runners ( who were slowing) about 100 metres ahead. I decided to just settle down, work hard and run a good second half.
Turning left off Chesterfield, I glanced over my shoulder to see who was in the group and I was surprised to see that they had all fallen back quite a bit - I was running alone now but happy enough to do it, the weather was perfect and the road ahead was clear
I spotted my GF coming towards the end of her first lap as I moved down towards the pond - big waves back and forth, of course I made it look like this was as stroll in the park, in reality I was feeling the pinch a little having upped the pace since the roads opened up
I took advantage of the drop down to the pond, longer strides but watching my footing too, there were lots of leaves on the ground which may as well be banana skins to lanks like me.
As I reached the pond , I could hear a set of footsteps behind , I hadn't heard that in a while so someone was obviously catching me, was I slowing? I didn't think so but I wasn't really paying attention to the watch so maybe.
The climb up out of the pond was tough but I stayed steady all the way to the top ( and didn't curse when the steward cried " well done, 3k down, well done!"
I took the sharp left out from the climb, which gave me the chance to see who was closing in - sk8er boy, the f*cker..not a bother to him either! I knew not to put the skates on straight away (:o) and gave myself a few seconds to recover from the hill, there was plenty of time to speed up and I wanted to finish strong.
Moving through the bends towards the 9k marker, I was working hard, my legs were tiring ( calves and thighs especially) but I still knew I had more in the tank, I was pretty sure that despite a relatively high mileage week, I had enough to chase down another one or two runnersand make this a very worthwhile session.
I found mysef in a group of 3 club runners as we moved into the last kilometre, I could see the finish up in the distance but ignored it and just focused on running strong and tall ( I had no idea where sk8er boy was at this stage because I wasn't going to look over my shoulder), with about 800 metres to go, I moved up a gear and told myself I'd hold that right until the end...500 to go, still feeling good, 400 to go and I had moved out onto my own again, into the finishing chute and I sped up again just a little, crossed the line in 39.36 for a sneaky and unexpected PB.:)
I hung around for a few minutes, shook hands with some other finishers before running back along the route maybe 400 metres to get some applause going - it was noticeable that there were lots of people watching but VERY little noise! My GF finished with a 3 minute PB which she was rightly chuffed with.
Ran a couple of easy miles to bring the total for the day to 10.5, another very good session under the belt
Splits for the 10k section were as follows ;
4.01
3.58
4.11
3.58
3.56
3.58
3.52
4.02
4.05
3.35
Sunday
Met with Yaboya1 for a few easy miles this evening, a very enjoyable run which flew by on account of his tales of his recent trip abroad, restaurant reviews, book reviews and insights into the dark and murky world of soccer punditry !
My legs felt surprisingly fresh this evening, I was expecting a but of a backlash from yesterday but it never came
My watch was still on KMs but I make it as 7.1 miles for the day
Great week's running0 -
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