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Mum on the Run
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Spring has sprung and I’m hoping by the end of the next 13 week block to bag myself a 5K PB with a new training programme (based on the Solving the 5K puzzle schedule) http://www.runnersworld.com/race-training/solving-5k-puzzle I haven’t had a chance to finish reading the DCM Graduates thread yet but all the tips and advice in there will help me customise the plan to suit.
My current PB is 21:05, but, as it’s from Jingle Bells (2014) I suspect gravity had more than a bit to do with that result :rolleyes: The various calculators have me between 21:10 and 21:28 based on the very recent ‘eyeballs out’ experience that was Raheny 5 so I’d say that range is more accurate than my JB time. Target-wise I would be happy with 20:59 but having recently come across the term BHAG (big hairy audacious goal) I should probably set one of those so I’m going to say 20:45. I’m sorry I said that now, that’s quite the jump :eek: But as a wise (and speedy) runner posted recentlyI read a lovely piece of advice by the father of the 'golden girl of British athletics', Lillian Board: in an interview he stated that he always set their targets ( he was her coach also) 'higher than the moon so at least if they fell short, they still landed on the moon'...
The Tallaght AC 5K on the May Bank Holiday looks like a good one for a goal race. Until then it’ll be the usual smorgasboard of XC races, parkruns and also the Dunboyne 4 and K-Club 10K so these will have to be factored in too. As well as pilates, Body Balance, gym…. oh, and work, life and other stuff…
It’s gonna be busy!
Starting tomorrow. Today's a rest day
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First day of the new plan and, of course, Bungy Junior senses something’s up the second she’s out of bed. There must be a law of physics that states a 3 year old’s sense of urgency is inversely proportionate to the time available for running :rolleyes: Poor child landed in Montessori with crumbs all over her face and hair unbrushed. Oops. But I got my session done.
The park was completely frozen so the grass was solid underfoot. Could’ve done with a longer warm up but I don’t think my boss would accept it as an excuse even though it is, of course, a perfectly valid reason for being late for work.
The session was 10 x 1 min @ 5K effort with 2 mins recovery. The idea of this is to go by feel and ignore the pace. The programme says you should finish the reps feeling like you could do a couple more. If you’re wiped out then you went too fast, if you’re fresh as a daisy then you need to give it a bit more welly the next time. It felt like I got it about right but it’s always harder to tell when it’s not on the track.
A few stretches done in the shower a few more under the desk in work while eating second breakfast
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5 miles incl 10 x 1 min @ 5K effort (2 mins rec) 43:00
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Wednesday – S&C + Recovery Run
Due to starting a new class in Pilates, I’ve had to do a switcheroo on my S&C day. Wednesdays are the new Mondays and Mondays are the new Thursdays
Pilates was definitely tougher but I was (just about) able for the class so it was probably time I moved up and gave myself a bit of a challenge. The change of days means I have more time for the gym part of the S&C extravaganza so I did 2 sets instead of the usual 1 in the gym and some foam rolling. Then Body Balance (different instructor, different routine, not as good
) followed by a recovery run the long way home.
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2.5 miles recovery run (24:00)
Thursday – Hill Sprints
This was so much fun! I’ve done hill sprints before but always on grass and never with proper recovery so this was a different ball game. I even took a photo of my hill which I will post up whenever I figure out how to get it off my phone and on to my log! The programme said to do 8 x 40-60m sprints with full (2-3 mins) recovery. I read up a bit on it and figured 8-10 seconds was probably optimal (no idea if I covered 40m in that time, I suspect not) and that I should start off with a few reps rather than the full 8 (especially as it’s pushing it timewise with the long recoveries). It makes a big difference being on tarmac instead of grass, I really felt like my form was improved and the knees were lifting. AND I could feel my quads, hamstrings and glutes working.-
4 x 10 sec hill sprints off 3 mins (walk recovery). Approx. 2.5 miles running incl. w/up and c/down.
Between the hills and the extended S&C session, I’m a bit weary now, but in a tired but happy sort of way. I guess the acid test will be how the body feels tomorrow, because I’m not sure if all the above might be a bit much in the space of 15 hours.0 -
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Bungy Girl wrote: »It felt like a hill this morning :-0. It wouldn't be up to Donegal standards though that's for sure! Can you think of a steeper hill around the area. I found one off Griffith ave but it's not exactly Everest either. Deffo would be great to have company. You around in the morning time or evening ?
up Glandore Road from Griffith Ave is a pretty good hill I think...
hey, I have been confined to the sea front, which is 100% flat so who am I to scoff at any hill at this stage!!! I went through Fairview Park this morning, we might have been there at the same time ... I was in the flat part!
I'm fairly flexible, once kids are in school/fed/put to bed... working from home so daytime works well (any time from 8:30). I just remembered though that you are WAY faster than me, so you could probably do 2-3 hill sprints, including recovery, to my 1!!0 -
Yup, I know that one. The one I found is close to that and a similar gradient but Fairview Park is just handier for the morning when I'm under time pressure.up Glandore Road from Griffith Ave is a pretty good hill I think...
That's gas, I didn't see any other runners there this morning but we must have run past each other before. I'd be there in the morning 2-3 times a week.I went through Fairview Park this morning, we might have been there at the same time ... I was in the flat part!
Ha! Nice try but the hills are done on time so we'd finish at the same time and have the same recovery regardless of speedI'm fairly flexible, once kids are in school/fed/put to bed... working from home so daytime works well (any time from 8:30). I just remembered though that you are WAY faster than me, so you could probably do 2-3 hill sprints, including recovery, to my 1!! I can send you a PM before my next hill session and see if the timings work? I'd normally start around 8.30 all going well* and need to be home by 9.20 to get to work on time.
*tantrums/wardrobe malfunctions etc. notwithstanding (and that's just me
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Bungy Girl wrote: »Yup, I know that one. The one I found is close to that and a similar gradient but Fairview Park is just handier for the morning when I'm under time pressure.
That's gas, I didn't see any other runners there this morning but we must have run past each other before. I'd be there in the morning 2-3 times a week.
Ha! Nice try but the hills are done on time so we'd finish at the same time and have the same recovery regardless of speed I can send you a PM before my next hill session and see if the timings work? I'd normally start around 8.30 all going well* and need to be home by 9.20 to get to work on time.
*tantrums/wardrobe malfunctions etc. notwithstanding (and that's just me)
*Haha, I know that feeling. Do PM me, that good timing for me and will encourage me to actually do a session instead of thinking about it! And of course it's a big hill. 0 -
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Out to Howth with ye. That's a real hill.
I think any of those hills Would work for hill sprints although it's better if the hill is in a park and relatively quiet. You don't want to be dodging around people and buggies and bikes etc. a couple of suitable spots in St Anne's just off seafront. That one in Fairview Park is tougher than it looks too.
Nice log, BG. I'm envious of your 5-10k times. The longer stuff will fall into line as you get the miles in and you should see great progress. All the best with the training.0 -
Thanks Laura. I've used the Malahide Road before for longer reps (the section across from Mt. Temple up to the Casino) and it's perfect for 1 min or 2 min slogs. I was thinking something a bit steeper for the 8-10 second reps but the way I feel this morning (ouch all over!) I might not expand the search any furtherWhen you turn road at Fairview/the dart station to go up the howth road or malahide road they're both at an incline. Not sure if it's what you're looking for length or gradient wise but they might suit?
I know! I was very familiar with those hills before Xmas when training for the Fat Turkey. Must get back out there.Out to Howth with ye. That's a real hill.
Yes. :eek:That one in Fairview Park is tougher than it looks too.
Thanks! I'm really hoping to do a decent half towards the end of the year. Anything over 10 miles has always been a disaster for me but fingers crossed.Nice log, BG. I'm envious of your 5-10k times. The longer stuff will fall into line as you get the miles in and you should see great progress. All the best with the training.0 -
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Morning BG, just catching up on Hill-Gate They are a really sweet session aren't they? Don't stress about the gradient just yet, these are more about form and recruiting fast twitch fibres from what I've picked up here. From what I understand too, a steep gradient encourages better form; high knee lift, up on the front of the foot and strong arm drive. I'll try get a pic of my favourite hill for these, it's a tarmac'd foot path over a railway bridge, about 30-40m length each side but I am on the most annoying hand set ever so it might be a while before I figure out how to upload 0
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Morning BG, just catching up on Hill-Gate They are a really sweet session aren't they? Don't stress about the gradient just yet, these are more about form and recruiting fast twitch fibres from what I've picked up here. From what I understand too, a steep gradient encourages better form; high knee lift, up on the front of the foot and strong arm drive. I'll try get a pic of my favourite hill for these, it's a tarmac'd foot path over a railway bridge, about 30-40m length each side but I am on the most annoying hand set ever so it might be a while before I figure out how to upload
Id like to see this hill too, I know it sounds completely daft but I dont actually know what kind of a hill I am looking for! Was using one before but I feel like the gradient was very gradual, was taking 40-50 seconds to get up to the top, I figure I am looking for something shorter but steeper? more Everest-like??!0 -
I'll try get a pic of my favourite hill for these, it's a tarmac'd foot path over a railway bridge, about 30-40m length each side
That would be great Dubgal, quite a few of us now it seems on the hunt for the perfect hill. (How I know I am old, part III : the quest is now for the perfect hill rather than the perfect dress/shoes/man) 0 -
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The drive up to Deerpark Golf Club in Howth was great for hill repeats, you could park the car there and choose the length of hill reps you liked. Choice of long & short.
Good to know, wouldn't have thought of it, cheers.Or the hill from the Summit Pub up to Summit car park, short but brutal.
It's savage! Nice on the way down though 0 -
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Meet & Train XC Race Swords 8.2.15
Turns out the speedies were in Tuam (or otherwise occupied) this morning There was a lower than usual turnout for this league race (maybe 80 runners vs. 120-140 in recent races) so points wise it was always going to be a good one for our team. The course is flat with a nice section through the trees by the river and it wasn’t mucky (much). I was testing my new spikes for the first time too (a bit reluctant to get them mucky because they are soooooh pretty) and have to say they are the business (Brooks Mach, very very pink and super light). I lined up in the front row with the aim of getting into the top 15 or so and trying to hold position. Very surprised to find myself in the top 5 :eek: and was half way round the first lap before a couple of girls passed me. Still felt absolutely fine but didn’t trust myself to be that far up in a race and was convinced I must have been overcooking it even though I felt fine and fairly relaxed. I kept on expecting a stampede from behind but it never came and with about half a lap to go I overtook those same two girls and still felt strong. Not strong enough to catch anyone ahead of me as the gap was too big. But managed to finish in 5th. Me! Can’t believe it. I know the field was depleted but STILL! I’m so happy with this result. Team did great and we were all delighted with ourselves.
I love XC racing but always worry that it might be counterproductive doing so many races but I think because they’re so short it doesn’t have the same impact as racing say 5Ks or 10Ks every week on the road, and you recover fairly quickly from a 2 miler. So, first week of the new training programme completed and I really like it. It’s more ‘work’ than I’m used to but so long as I can keep injuries at bay I think it’ll allow me build up the mileage slowly while keeping a bit of sharpness for the shorter stuff.
Now, to see about the MAIN event of the weekend and see how the horses got on in Enniscorthy!-
2 miles XC + .75 mile w/up + .75 mile c/d
TOTAL WEEKLY MILES: 270 -
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Thanks a million Dubgal, it must've been the shoes. I've no idea if I actually ran well or if it was just the usual suspects weren't there but I'll take it . Massive congrats to you on your PB. I doubt McMillan factors in hills and freezing temps into his calculations so well done, I'd say you weren't far off anyway ? Looking forward to reading your report. 0
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