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The Four Year Plan
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01-10-2014 12:16am#1
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Wednesday
well it was a bit of a right off...had a lunch thing at work, had one beer which went straight to my head - was home and falling asleep by 7pm!!
Thursday
3.5 k
Ordinarily I don't get a run in on Thursday's because I have swimming lessons but ended up with an hour to kill and after doing nothing yesterday heading to the treadmill in the gym for 3.5k fartlek...actually quite enjoyable using the swimmers in the pool below to time my 'flat out' sections.
60 min swimming class - we are mostly doing drills and there are a lot of us in the class so lots of rest time and I never feel I get a great workout but technique is improving...might have this breathing lark almost figured out
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Friday
Rest day with usual 45 min walk into work. Pub and dinner after work so no walk home - oh well! :rolleyes:
Saturday
Easy start to the day so was evening time before went for run, did manage to time it in between heavy showers so was quite pleased with that. Have decided to make my longer runs more interesting by trying different routes - if the goal is to go far but at a slow pace then might as well be doing it somewhere with fresh views etc. This week decided on following the dodder river - really nice, highly recommend it!
Ran 7.76 km in 46:54 min
Total Week
16.91 km
Obviously that is not a huge distance but am happy with it and in the weeks to come larger numbers will appear
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Monday
Set out to run for 25 min this morning and did but my pace was a little all over the shop. Started grand, easyish 5:45min/km (my aim has been for shorter runs to be between 5:30 and 5:55 but had to sprint across a road to avoid a maniac driver and the extra bit of adrenaline spurred me on to do a very quick (for me) next km which had be a bit wrecked for the last section...and I am still feeling kinda tired now at lunch time, mind you that could also be a Monday thing.
Ran 4.56 km in 25:58 min
Followed by usual walk into work. If anyone is reading, does anyone else do their mid week runs before work? I find it fits in best for my schedule and I feel better running in the mornings but it can, at times, leave me fairly wrecked for the rest of the day which is not really great! I think it's probably because I go straight from running to stretching/cool down to breakfast to shower to getting dressed/make-up etc for work and then walk to work without even 10 min to sit and relax but not sure I'd manage to get up much earlier to build in 'relaxing time' as well.
Am especially concerned that it will impact as I start to include some tougher mid-week runs. The last month or two has been more about getting back to a base of being able to run regularly and not feeling like collapsing after 5 k. Now that I have managed that, I was going to look at some more variety - throw is some fartlek or tempo runs, or some strides at the end of a run etc as well as steady runs but don't want to be pooped for the day.
Advice/suggestions/tips to try welcome 0 -
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Monday
Set out to run for 25 min this morning and did but my pace was a little all over the shop. Started grand, easyish 5:45min/km (my aim has been for shorter runs to be between 5:30 and 5:55 but had to sprint across a road to avoid a maniac driver and the extra bit of adrenaline spurred me on to do a very quick (for me) next km which had be a bit wrecked for the last section...and I am still feeling kinda tired now at lunch time, mind you that could also be a Monday thing.
Ran 4.56 km in 25:58 min
Followed by usual walk into work. If anyone is reading, does anyone else do their mid week runs before work? I find it fits in best for my schedule and I feel better running in the mornings but it can, at times, leave me fairly wrecked for the rest of the day which is not really great! I think it's probably because I go straight from running to stretching/cool down to breakfast to shower to getting dressed/make-up etc for work and then walk to work without even 10 min to sit and relax but not sure I'd manage to get up much earlier to build in 'relaxing time' as well.
Am especially concerned that it will impact as I start to include some tougher mid-week runs. The last month or two has been more about getting back to a base of being able to run regularly and not feeling like collapsing after 5 k. Now that I have managed that, I was going to look at some more variety - throw is some fartlek or tempo runs, or some strides at the end of a run etc as well as steady runs but don't want to be pooped for the day.
Advice/suggestions/tips to try welcome
Do you have a shower available to you in work ? I find it good to either run into work or to run at lunchtime. That might be an alternative for you ?0 -
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Do you not find the canal bedlam at lunch? I've tried it before (twice to be sure) and just found that I was stopped for what felt like at age at every bridge and people were determined to walk slowly and in zigzags!
Might try heading out towards irishtown though, or as you say, running home does solve the shower/clothes issue, thanks 0 -
Do you not find the canal bedlam at lunch? I've tried it before (twice to be sure) and just found that I was stopped for what felt like at age at every bridge and people were determined to walk slowly and in zigzags!
Might try heading out towards irishtown though, or as you say, running home does solve the shower/clothes issue, thanks
I usually join the canal around Harold's Cross bridge & go towards the Drimnagh/Crumlin end & it's not too bad. Guess I'm used to it by now & it's better than not running at all.0 -
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I did what you are doing all last summer for Marathon training... running 2-3 times per week before work, then getting kids out the door and walking to work... it helps when it's in the summer because the mornings are bright. I did find it tiring but also found that it gave me more energy for the day... although I had to be careful to stay out of any boring meetings early afternoon... Zzzzzzzz....
I could never get my head around running to work, packing bags, etc...
but no way around it, time for yourself is non existent... for me, running is the time to myself 0 -
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This wasn't a big goal race, more of a time trial with a bit of practice of being in a race environment I learned three things:
1. I prefer races with a really clearly marked start line
2. Even April sunshine can be tough going if you are not used to it - so get used to it - guess I just have to go on a sun holiday this summer :rolleyes:
3. No matter how tempting they look, do not eat the sandwiches after a race; tummy doesn't like them even if my eyes do!
Got to UCD to pick up race number, t-shirt etc, find the start line, warm up and what not. Normally pretty easy stuff to do but with no route maps available and people talking of a route change (that could have been compared to last year, not sure) and still no signage whatsoever for start line a mere 25 min before the start - it wasn't ideal!
In any event, lined up at 10:55, thought I had hung back far enough but was hard to tell, and a lot of people seemed to join at the last minute. With such a narrow space there was a bit of jostling and I am sporting quite the bruise on my elbow today from a woman who passed me running with closed fists rather than open hands - I swear I would have let her pass if she just asked, no need for the fisty cuffs!!
Rough plan in my head was to target a time of 27:29:59 or less but to avoid killing myself by starting out a little slower than that pace until the crowd thinned out a bit and then seeing what energy I had to pick it up from 3k and floor it for the last k - I have no idea if that is a good plan or not but I have a habit of starting a little fast and didn't want to do that.
First km was grand, was running possibly a tiny bit faster than the plan but felt okay, apart from the elbow of course
Second km also fine, kept similar pace and figured I'd stick with this for a bit as I was feeling fine and then something happened me during the third km. The sun felt like I was in the sahara, my legs felt leaden and my lungs were not happy, kept feeling like I had to cough. Third k was a good bit off my target pace.
Start of the fourth k was similar, at at this stage I was thinking, I just need to finish, take it slow and steady, goal is to not stop running. This worked a little I guess and I sped up again and ran the fifth and final km in 5:03 bringing me home in 27:27 (official time) 27:29 (Garmin Time) or really bizarrely 26:2* (finish line clock time).
Few minutes of not amazing sounding breathing at the finish and after that I was more or less okay although had a bit of a cough for the rest of the day and was wrecked last night.
2015 Record:
5 km: 27:270 -
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Friday
Planned rest with walk to work - 45min
Saturday
Unplanned rest following night out with far far far too much wine consumed. The evil vino sapped me of all energy
Sunday
10k LSR - plan was to run for 10 k, slow and easy, concentrate on keeping reasonable form, and practice drinking on the run. Pretty much did all that. Pacing is something I have a bit of a problem with, so today was slow and easy but to be honest, not a whole lot slower then some of the runs that are meant to be 'steady pace' or even with an element of speed. I guess I am not doing those fast enough - something I need to work on and concentrate a bit more in training.
Ended up doing 10.8 k in 1hour 5min
Week Total
Total KM: 25.24
Total Time Running: 2 hours 30 min
No of Runs: 4
Next week plan is to increase millage slightly, add in a day at the gym working on puny arms and core and put more effort into planned fartlek.0 -
Hi spaceylou just discovered your log too! Well done on the 5k, bet you were pleased with that. I enjoyed the report, sounds like you stayed calm and collected when things started to go downhill.
If I were you, I'd take the shoes back if you can feel your foot moving around...potential injury territory there :eek:
I presume the reason you were recommended a size up was to allow for foot swelling during long runs? Until you're training for a marathon (?!) I wouldn't have really thought you needed a full size up. I use the GT2000s too and when I was training for the marathon last year, I alternated two pairs; one my normal size for general training and interval work and another in a size up for anything over 9 miles. Hope that helps.
Ps well done on the lsr today after too much evil vino last night. I had a similar night and wimped out on my lsr. Now I have to do it at 7 in the morning, probably in hail or snow :mad:0 -
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