Procrastination is the thief of time

SamforMayo

So I decide with the start of Spring I would bite the bullet and start a log.
A bit of background-Female, 37, running nearly 2 years, starting running because it was suitable time wise with 3 small kids, and I love it.
Have run one marathon 3.58.. one half marathon 1.54, pb for 10km is 49.25 and 5km 23.18.
Im following Blockic s plan on the Graduate 2013 thread and aiming to run between 35-40 miles a week at the moment.
Goals are to race more, hardly did any last year, and try and improve my times and above all to continue to enjoy my running.
Any and all advice welcome.

Finnt

Hi Sam
Best of luck with it what marathon did you run?

SamforMayo

Finnt wrote: »

Hi Sam
Best of luck with it what marathon did you run?

Thanks, I did Dublin in October, it was a good experience! Have not decided whether I will return this year, will concentrate on short distances for a while and getting the weekly mileage up.

Ososlo

Delighted to see this:D Nice 10 miler too this morning! Your training seems to be going very well and you're building up nicely. Look forward to seeing your progress and chasing your coat-tails:)
Best of luck with it and I'm sure you'll achieve all your goals.

p.s. Hope you decide to do DCM this year!

SamforMayo

Ososlo wrote: »

Delighted to see this:D Nice 10 miler too this morning! Your training seems to be going very well and you're building up nicely. Look forward to seeing your progress and chasing your coat-tails:)
Best of luck with it and I'm sure you'll achieve all your goals.

p.s. Hope you decide to do DCM this year!

Cheers Ososlo. Enjoyed this mornings run despite conditions as I ran with a group from the club even though I have nt joined yet! It was great to run in a gang, time flew by.

SamforMayo

Saturday Lsr of 10 [EMAIL="miles@9.20m/mi"]miles@9.20m/mi[/EMAIL]. Bit faster than it should be as I was running with new people.

career_move

Good luck with the log Sam ..... I'm expecting great things from you

SamforMayo

career_move wrote: »

Good luck with the log Sam ..... I'm expecting great things from you

Thanks , no pressure:p

martyboy48

Best of luck with the log Sam, will be checking in regularly to see how you're doing and to keep up with the Mayo challenge for sam 2014

Bulmers74

Best of luck with the log Sam - hopefully I can learn from it. Looking forward to following it as you progress over the coming months & years.

john mayo 10

Best of luck sam. Hope you find doing a training log as motivational as i do.all the best

SamforMayo

Rest day today, had a nice walk on the beach to survey the damage from the weekend, cant believe the amount of land that has disappeared in the few days!
35 miles this week over 6 days.

SamforMayo

12 miles @ average pace of 9.15 m/mi
Left the house not knowing what kind of run I was going to do. Anyways it was so calm and cool I decided to run at a nice easy pace by feel and see where it got me. I was under no time pressure for once so I decided to keep going. When I returned I looked at the watch and I was going faster than I thought. I really enjoyed this run and could have gone further but Im building slowly. Should I be trying to slow this pace further even though it felt easy? McMillian recommends 9.45 for my LSR and this is what I would have aimed for on LSR before the marathon ?

finisklin

Don't fret about the pace for your LSR. Like you said nice easy pace.

Ososlo

SamforMayo wrote: »

12 miles @ average pace of 9.15 m/mi
Left the house not knowing what kind of run I was going to do. Anyways it was so calm and cool I decided to run at a nice easy pace by feel and see where it got me. I was under no time pressure for once so I decided to keep going. When I returned I looked at the watch and I was going faster than I thought. I really enjoyed this run and could have gone further but Im building slowly. Should I be trying to slow this pace further even though it felt easy? McMillian recommends 9.45 for my LSR and this is what I would have aimed for on LSR before the marathon ?

I'm all about trying to get the feel for different running paces at the moment and I"m ignoring the watch as much as possible. I'm not offering you advice here (I'm far to slow to be giving anyone advice!) but in my opinion if it really truly feels easy for you then IT IS easy for you. Forget the calculators I say:D Anyways, you're more than likely a lot fitter than you were pre-DCM. Obviously take what I say with a pinch of salt;)
Great run! Well done! Sounds like you really enjoyed it.

ecoli

SamforMayo wrote: »

12 miles @ average pace of 9.15 m/mi
Left the house not knowing what kind of run I was going to do. Anyways it was so calm and cool I decided to run at a nice easy pace by feel and see where it got me. I was under no time pressure for once so I decided to keep going. When I returned I looked at the watch and I was going faster than I thought. I really enjoyed this run and could have gone further but Im building slowly. Should I be trying to slow this pace further even though it felt easy? McMillian recommends 9.45 for my LSR and this is what I would have aimed for on LSR before the marathon ?

Be careful to make sure you give your body chance to recover properly that is 2 LSR's in 3 days and both a bit on the higher side given your overall weekly mileage

With regards the pace how does the effort today compare to the one 2 days ago when you felt it was a little fast? were you basing that being fast on the prescribed paces or just how you felt?

As Ososlo said focus on getting used to the effort levels associated with easy before labelling them with a time. There are plenty who run easy runs too faster but very few who run there easy runs too slow so should always err on the slower side in non session days you will still get the same benefits but reduce the risk of under recovering? Don't let the watch dictate your runs but rather you effort dictating the pace

SamforMayo

ecoli wrote: »

Be careful to make sure you give your body chance to recover properly that is 2 LSR's in 3 days and both a bit on the higher side given your overall weekly mileage

With regards the pace how does the effort today compare to the one 2 days ago when you felt it was a little fast? were you basing that being fast on the prescribed paces or just how you felt?

As Ososlo said focus on getting used to the effort levels associated with easy before labelling them with a time. There are plenty who run easy runs two faster but very few who run there easy runs too slow so should always err on the slower side in non session days you will still get the same benefits but reduce the risk of under recovering? Don't let the watch dictate your runs but rather you effort dictating the pace

Hi, I was basing Saturdays pace on been too fast cause I had 9.40 in my head and I want to be doing the LSR properly, having said that Saturday felt harder but it was extremely windy and wet. Today felt so comfortable I thought I would be nearer 9.50 m/mi so was surprised to see the pace. I know it was dodgy running two long runs so near each other but it was so nice out and for once I wasn't rushing I thought I would get the long run in cause I never know what will crop up during the week. Thanks for your advice, so to conclude will I run the LSR by feel of what is very comfortable or try to slow it more?

ecoli

SamforMayo wrote: »

Hi, I was basing Saturdays pace on been too fast cause I had 9.40 in my head and I want to be doing the LSR properly, having said that Saturday felt harder but it was extremely windy and wet. Today felt so comfortable I thought I would be nearer 9.50 m/mi so was surprised to see the pace. I know it was dodgy running two long runs so near each other but it was so nice out and for once I wasn't rushing I thought I would get the long run in cause I never know what will crop up during the week. Thanks for your advice, so to conclude will I run the LSR by feel of what is very comfortable or try to slow it more?

Comfortable as long as you feel good like that, don't worry if next week you run same effort and run slower pace. Remember your Calculators are designed to base it on your most recent race result and as such don't make allowance for fitness gains in between races which for people in there first 2-3 years of running can be huge

SamforMayo

Tuesday 4th
6 miles easy, no watch.

Wed 5th
1 mile warm up
4 mile HM [EMAIL="pace@8.20,8.16,8.17,8.20"]pace@8.20,8.16,8.17,8.20[/EMAIL]
1mile cool down

I was happy with this session as it was easier than last time I attempted it about 3 weeks ago.

Thurs 6th
Rest due to no childcare after work:(

SamforMayo

5 miles in the cold and wind! No watch, hard work when I turned for home and the bitter wind was in my face! You would think I would be used to it by now!

Finnt

Fair play it's tough going coming back against the wind! Think of it as building character!!

martyboy48

Heads up..
Not sure if you're aware, but Maree AC mentioned on facebook there was some issues with some online entries and say you should double check that your enrty is complete..
https://www.facebook.com/mareeathleticsclub

SamforMayo

martyboy48 wrote: »

Heads up..
Not sure if you're aware, but Maree AC mentioned on facebook there was some issues with some online entries and say you should double check that your enrty is complete..
https://www.facebook.com/mareeathleticsclub

Thanks Marty, will check it out. Hope weather improved or we will be paddling around the route! If you are going tomorrow wear a yellow ribbon in your hair so I will know you!

martyboy48

SamforMayo wrote: »

Thanks Marty, will check it out. Hope weather improved or we will be paddling around the route! If you are going tomorrow wear a yellow ribbon in your hair so I will know you!

Ha ha, hair to short for a ribbon these days, will have my purpley/bluey fields of athenry hat on Come say hi if you spot it...(won't be racing myself)

I'd say the weather will be on your side so expecting good run from you.... No pressure.....

SamforMayo

martyboy48 wrote: »

Ha ha, hair to short for a ribbon these days, will have my purpley/bluey fields of athenry hat on Come say hi if you spot it...(won't be racing myself)

I'd say the weather will be on your side so expecting good run from you.... No pressure.....

Preparations less than perfect! I will be the one looking green around the gills with 3 small boys in Mayo colours in my entourage! Drove the route this evening , hilly enough! Had a little trip to ampibhan king too!

Ososlo

best of luck Sam!!!

SamforMayo

Ososlo wrote: »

best of luck Sam!!!

Thanks a mil.

martyboy48

Well???????
How did ya get on?????
Was supporting at around 400metres from the turn for home. Was a nice day for supporting but a lot of people seemed to find it tough going out there running wise... Hope you enjoyed it all the same...

SamforMayo

martyboy48 wrote: »

Well???????
How did ya get on?????
Was supporting at around 400metres from the turn for home. Was a nice day for supporting but a lot of people seemed to find it tough going out there running wise... Hope you enjoyed it all the same...

Just back home!
39.19
Very happy with this. The lead up could read like a what not to do, stay up late drinking wine(sister s fault) and have a big cooked breakfast in the morning!

Anyways felt sound by 1 o clock and mile 1 was grand @ 7.55. Mile 2 I got completely bunched in on that narrow coast road and the wind was right in my face @8.10. Mile 3 I was delighted with the turn so wind was atmy back and felt good @7.40. Mile 4 into the hills, more wind and had to slow to tie my hair up! @8.08. Mile 5 I was feeling good and last hill was no problem glad to see the finish @7.26.
Its a tough enough course on a windy day, but was well organised and I was happy with my run, I can do better though! (I hope)
I did nt spot you Marty Boy, we left quickly after as the kids were wrecked.

Ososlo

Great stuff:D Well done. You'd knock a huge chunk off that on a decent day with the right prep

SamforMayo

Ososlo wrote: »

Great stuff:D Well done. You'd knock a huge chunk off that on a decent day with the right prep

That's my 1 st 5 miler! It s a nice distance to race. When is your next outing?

Ososlo

SamforMayo wrote: »

That's my 1 st 5 miler! It s a nice distance to race. When is your next outing?

yeah I've only done one 5 miler too which was also hilly but enjoyed it.
St Pat's weekend next one for me. 5k. What about yourself?

SamforMayo

Ososlo wrote: »

yeah I've only done one 5 miler too which was also hilly but enjoyed it.
St Pat's weekend next one for me. 5k. What about yourself?

Local 5 km at the end of the month I think or I might leave it and do 1 on Paddy s weekend.

Ososlo

SamforMayo wrote: »

Local 5 km at the end of the month I think or I might leave it and do 1 on Paddy s weekend.

Any further thoughts on marathoning this year?

SamforMayo

Ososlo wrote: »

Any further thoughts on marathoning this year?

Well I certainly would not rule it out. I will probably do it if I feel I have improved. I have a half marathon in May and that will give me a good idea of where I m at. Im really enjoying my running at the moment!

john mayo 10

Great running sam. id say ur delighted with that time

SamforMayo

john mayo 10 wrote: »

Great running sam. id say ur delighted with that time

Thanks John, I am pleased with it, nice to see a bit of improvement.

SamforMayo

Sunday 9th
1 mile warm up, 5 mile race

35 miles this week over 5 days.

SamforMayo

4 miles recovery
Lovely to get out and clear the head after work. Legs a bit tired and throat sore so took it easy. Love the bright crisp evenings!

SamforMayo

Tuesday 11th Feb
Rest day due to sore throat and snow!

Wednesday 12th Feb
]Left the house thinking I would do 4 miles . The splits were all over the place, I couldnt control the pace so concentrated on keeping the effort even. Between wind, snow, and torrential rain I was expecting a plague of locusts next. I finished up at 6.2 miles.[

SamforMayo

Thursday 13th Feb
I was rushing today as only had 50 mins to get out so headed out in the hail stones, got 5 miles done and enjoyed them, I was like the whirligig witch when I got home, running in this weather is causing a lot of bad hair days!

SamforMayo

Feb 14 th - It was lovely and calm but wet so I decided I would do my Lsr of 13 miles. All great to mile 9 although I was cold, focused on keeping effort easy. Then it started snowing and I thought is nt this lovely however it then got heavy and the wind got up and it was a bloody blizzard. Hard going is nt the word for it, snow in your eye is very sore, I was so cold my lace came undone and my hands were too cold to tie it. Anyways I called it a day at 12 miles, and had to have a medicinal hot chocolate and 30 min shower to come right. Oh and I have lovely friction burn !

SamforMayo

Feb 15th
5 mile recovery, nice easy pace, no watch. So nice to see the sun:)

SamforMayo

Feb 16th
5 miles @9.15,8.03,7.54,8.32,8.53

I thought I would do 1 mile warm up, 2miles faster and 2 mile cool down for a chance. Fab morning.
37 miles over 6 days this week.

SamforMayo

Monday 17th
8.5 miles
2.5 warm up, 1x5 km with 90 sec rest @ 4.17,4.18,4.16,4.15,4.17.
3 mile cool down.
Enjoyed this as it was a fab morning.

Tuesday 18th
Rest Day- legs tired today and tired in general so had the day off. Lots of walking and 30 minutes pilates.

Ososlo

SamforMayo wrote: »

Monday 17th
8.5 miles
2.5 warm up, 1x5 km with 90 sec rest @ 4.17,4.18,4.16,4.15,4.17.
3 mile cool down.
Enjoyed this as it was a fab morning.

Tuesday 18th
Rest Day- legs tired today and tired in general so had the day off. Lots of walking and 30 minutes pilates.

nice run Monday! I'll live my running life vicariously through you for the moment if you don't mind:D
Keep it up.
You doing a race again soon did I read somewhere?

SamforMayo

Ososlo wrote: »

nice run Monday! I'll live my running life vicariously through you for the moment if you don't mind:D
Keep it up.
You doing a race again soon did I read somewhere?

And I will be super careful with the legs to keep us both going! I hope you will be back on the road soon, think you are taking the right approach. Have a 5 km on Sunday, aiming for under 23 again:rolleyes: After this Im giving the races a break til end of April, hope to do a 10 km then as part of my half marathon training. Reading Paula Radcliffe s book How To Run at the moment, lots of plans in there for all levels!

Ososlo

SamforMayo wrote: »

And I will be super careful with the legs to keep us both going! I hope you will be back on the road soon, think you are taking the right approach. Have a 5 km on Sunday, aiming for under 23 again:rolleyes: After this Im giving the races a break til end of April, hope to do a 10 km then as part of my half marathon training. Reading Paula Radcliffe s book How To Run at the moment, lots of plans in there for all levels!

Ah brill, good luck with the sub 23. Can you get me a sub 24 in March please?:D
hope you get a good day for it Sunday.

SamforMayo

Wed 19th
3.5 miles easy. Short on time tonight:(

Ososlo

SamforMayo wrote: »

Wed 19th
3.5 miles easy. Short on time tonight

You want to stay fresh for the race anyways so probably not a bad thing

Ososlo

How you feeling about Sunday Sam? What's the course like?