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Confessions of a never has been.....
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Duanington wrote: »Ah program schmogram - who needs fancy watches ( sniff
)
Thanks FD
oops sorry for raising your hopes... i appropriated mine from D so thought they could all do that.
...start dropping hints to the o/h for your birthday/christmas/any excuse?0 -
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overpronator wrote: »Started stalking you on Strava there the other day, just in case youre wondering who the new random wierdo is!
Ha, spotted that OP - didn't twig the name of course though, pretty sure I'm stalking you back now 0 -
26.05.2016
A busy week this week at home and at work meant that training had to take a backseat for a couple of days, it was really just a case of getting out for a few easy miles when time and circumstances allowed for it.
Monday
Nipped out at lunch time for a few easy miles around St Anne's park, stuck to the grass for most of this and really enjoyed the run.
5.5 miles@ 7.59
Tuesday
Scrapped the idea of getting up early to get my long run in ( wouldn't have made sense with only a couple of hours sleep the previous couple of nights) and settled for a later than planned easy run up the coast road for a change, turning back and into St Anne's for a good gawk at the tree sculpture at the coast side of the park - almost there, seals, dolphins and crabs look to be the latest additions.
Legs felt great - 7.6 miles @ 7.46 min\miles
Wednesday
Another easy trot around St Anne's - 5.6 easy miles @ 7,52 min\miles
( Sculpture looks to have a few more squirrels too)
Thursday
First day back "training" for a few days and today had a tasty looking session lined up:
2x600 ( 2.05-2.08 - 2 min recovery)
6x1k (3.35-3.40 - 2 min recovery)
3x400 (1.20 - 90 sec recovery)
Got a good warmup done around St Anne's with some strides thrown in towards the end, raising the heart rate nicely.
Decided to run these on the grass\new tarmac path around the pitches, the route is about 1\3 tarmac with grass for the rest ( although its brand new bouncy tarmac ).
600s went well, I stayed controlled over the lot and kept the pace honest without pushing too hard ( even with a good breeze to run into at times) splits were:
2.05, 2.04
1 k reps didn't start off too well, I started off too relaxed on the first, pushed far too hard at times for the second and eventually found the middle ground !
These got tough towards the end, I noticed that running on grass can change my footstrike quite a bit actually and it does effect the rhythm - once I focused on this though and got a it right ( not over-striding and landing on my heel, breathing in on left foot strike, out again on left strike...not pushing too hard into the wind etc) , I felt a lot more in control while ensuring that I worked hard enough to keep the pace up.
Most of these finished on the tarmac section which was nice too
3.43, 3.26, 3.33, 3.30, 3.36, 3.36
Onto the 400s and the legs were tired for these, ran all of them on the bouncy tarmac;
1.15
, 1.21, 1.22
This felt like a really good session, pacing wasn't great to start with on the 1ks but I got there in the end. Hard work but good work I think.
Finished off with some easy miles to bring the total to 12 for the day.
Core\stretching later0 -
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29.05.2016
Friday
AM - Met up with FBOT in St Anne's for some easy miles, perfect morning for easty running, I got in a mile or so before bumping into FBOT and Killerz ( in the midst of some crazy day of training that I still can't get my head around), I rescued kidnapped FBOT and left Killerz to finish off the craziness.
Nice run, made easier with the company as always
8.2 easy miles
PM - got out again in the late afternoon for another batch of easy running in St Anne's, nice afternoon again.
4.3 easy miles
Weights and stretching after
Saturday
Session day today and the busy week caught up on me - had the alarm set for early doors but I bottled it and dozed off again, a little like AMK, wide awake when it went off and shattered when I eventually got up.
The plan for today was : 3 miles easy, 4 miles@6.15-6.20, 3 miles easy
Ran my warmup around St Anne's for this, not that I needed any warming up, it was very warm in the mid morning sun. Bumped into Murph_D and had a good little chat with him before I had to get started on the tougher stuff ( Good luck next week D).
I purposely picked a rolling route for this one, the pace is just a little quicker than HMP for me so I didn't expect that to pose any issues ( wrong!).
First mile was largely uphill, got through that fine and the 2nd mile was downhill moving onto a nice flat route but halfway through this section the legs started to get heavy.
Mile 3 was more or less all up the Kilbarrack road which is a tough enough drag at that pace and I was working very hard by the time I got to the top to be honest, turning around and heading back down was bliss - sheer bliss
Tempo Splits:
6.13
6.14
6.17
6.17
Finished off with 3 more easy miles to bring the total to 10.10
This was tougher than it looks and I fell into my old trap of thinking the handy Sat session would be...well, handy - it wasn't, maybe the heat, general tiredness and Thursday's session combined to give me a kick the arse!
Pressups, stretching and core after
Sunday
With no long run completed this week, today was a chance to get up early and either take the handy option ( have 8 or so miles done before breakfast ) or the tough option ( get up earlier and do the 15 miles I couldn't do during the week). I knew I needed the long run so set the alarm early and got up and at it just after 7 am.
Took in a couple of laps of St Anne's before heading up the coast to Sutton and back through Raheny\St Anne's. I think this is the first time I've ever done my long run on a Sunday and while there's a lot to be said for getting the extra bit of sleep, I enjoyed getting out so early and running while the roads were so quiet. I might revisit early morning Sunday runs closer to Berlin.
The pace was a but quick in places looking at the splits so I'll have to watch that next time.
Legs felt good for the lot of this too, nice run and while the weekly mileage is down a tad on what it should have been, life happens sometimes.
weights and stretching after
15 miles @ 7.50
Good end to a crazy week.0 -
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Disappointed to see you were outside your target range for several of those splits...
... I'm in awe... How do you keep count of 20 reps without having it programmed in.... ?
I'm blaming tree cover for those bad splits A !
I was thinking about how I would keep count earlier in the week and it was Gosh123 that suggested I break it up into groups of 5 reps to make keeping count easier ( although I almost messed that up too !)0 -
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05.06.2016
Busy end to a busy week....
Friday
AM - out early to get this in on the way to work, another lovely morning for it. 6 miles easy, legs were tired but too bad - this usually means that they'll feel very tired in the PM though
PM - Yep, tired legs for this one, 6 miles easy...got some good drags in too
12 for the day
Saturday
Plan for today was a straightforward 10 miles steady so I got up early and got this done before the house woke up.
Legs were still cranky enough during my warmup mile and never fully relaxed throughout the run...although they did lighten their mood a little in fairness.
I picked a rolling route for this again to avoid overcooking the pace and to make sure I was putting myself through a proper test of steady state running.
Had to work hard enough in sections ( uphill) and possibly overcooked the effort a little at times.
I enjoy steady runs, I always have but this was a little tougher than normal - my first one in quite a while though...got through it without any real issues and ran an easy mile to finish off
8.18
7.08
7.16
7.05
7.12
7.04
7.06
7.04
7.02
7.02
7.07
8.08
12 miles in total
Sunday
AM - mental day yesterday with a trip to Galway with the Family, late enough night entertaining guests at the ancestral home meant I was tired getting up this morning to get the first run in....the fact I woke up with the birds at dawn didn't help either!
I had to get a little creative for this one, I wouldn't be brave enough to run on the main roads where we were staying ( middle of nowhere) but there was a boreen (city folk, see the following link https://en.wikipedia.org/wiki/Boreen ) across from the house that I knew would be quiet so made do with a few runs up and down that ...about 38 minutes running so I rounded down to 4.5 miles easy - didn't bother with the watch.
Headed off for a swim in the lake with the kids afterwards which was great craic....but freezing
PM - Late evening trot around St Anne's to finish off the week's training, 7 miles @ 8.03 min\miles...pretty tired for this and looking forward to a good night's kip before going at it again tomorrow.
11.5 for the day
Good week down, a tad over 80 miles with some good quality0 -
10.06.2016
Monday
Kept things nice and easy on this one - into and around St Anne's on the grass then out onto the coast road to let the breeze cool me down.
4.6 miles @ 7.59 min\miles
weights and core ( with squats) afterwards.
Tuesday
Long run day and instructions were to keep the pace in and around 7.45 pace. I'd been looking forward to getting out into the sunshine all day and I didn't hang around once I finished up at work - got out the door pronto, waited to get a signal on the watch and headed for home.
Usual drill, dropped off the backpack then headed into St Anne's for a lap and then into Raheny to run some of the drags there ( up and down).
Enjoyed this one up until maybe a mile from the end when I started to tire - it was warm and humid though, especially around the park.
18 miles @ 7.43 min\miles
Wednesday
AM - 6 miles easy, long route into work. Felt last nights long run in the legs from the minute I woke up but I suppose I can expect that for a few weeks
PM - 6 miles easy, long route home from work. Everything else as above!
stretching and pressups after
12 for the day
Thursday
Out at lunch for some easy miles around the fog - 10x100m strides were in the plan for this one too.
This was a strange one, I didn't really get going until I started the strides ( which was after the 6th mile I think) - up until then, I felt heavy and lethargic. Not sure if this was the humidity, the fog or maybe just a general tiredness but it shifted as soon as I got the strides in.
8.6 miles @ 8.06 min\miles
Weights\core\stretching later
PM - out late for 4 easy miles. Nice and easy, legs felt much better than earlier
4 miles @ 8.08 min miles
12.6 for the day
Friday
AM - Up and at it early again, usual long route into work to make up the 6 miles. It took a few miles to get going here but I felt great once I did. I sweated buckets though with the backpack on and was glad of the showers in work when I got in
PM - Nipped out a little early from work for a change and ran the long way home to get in another 6 easy miles, really enjoyed this one, sweated buckets again though
12 for the day
pressups\stretching later0 -
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) you can't program the 10 - you need to upgrade :pac:
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