Runs End, Running Doesn’t

Mimojo

New Year’s Resolution No. 1 - Start a training log on Boards….tick, and well ahead of time too!

I’m biting the bullet and setting up a training log, after seeing all the great ones on here, especially those recently set up by the class of 2014 DCM graduates. I like the idea of keeping track of my training, and welcome any feedback in any way, shape or form. Also I am hoping it will keep me honest & accountable!

About Me

I’m a 30 year old female, with a sedentary office job. Played GAA from a young age until about age 18, then went well & truly the radar! No previous experience in running.

Background

I have posted my background before on here so people are probably sick of reading it, but I suppose best to have it all together in one place. January 2013, I was 28, very overweight with zero fitness, and decided enough was enough. I was very unhappy with myself, and realised that with 30 not too far off I needed to make some serious changes.

I joined Slimming World (Jan – Sept 2013) and began walking, which eventually moved to slow jogging (C25K), and was playing camogie all year. In September 2013 joined a gym and got into strength & core training, classes, spin, and was running on a treadmill 3-4 times per week, mainly interval sessions, up to 10km. Moved away from Slimming World and just continued to eat healthy, sustainable and whole foods. By April 2014 I had lost 8 stone, and I was absolutely delighted. I wanted a challenge to push myself further, and a goal to work towards, especially as 30 was fast approaching.

I had really started to enjoy running so decided to sign up for the Dublin Race Series 5 Mile, 10 Mile & Half Marathon, with a view to doing DCM. I moved my running to outdoors and was really enjoying it. I also signed up for Tough Mudder in Punchestown with a friend. I came across the DCM Mentors Novice Thread which was my absolutely life saver, and got me to 27th October in one piece (Thanks to everyone on that thread big time, especially Ososlo who is a complete & utter legend!). Running DCM was most definitely one of the best experiences of my life so far, I feel like I have well and truly caught the running bug! My race report is located here

Since the marathon I had taken a step back from running, think I was a bit burnt out after the training to be honest, so once my legs were working again I went back to focusing on the gym, strength and core work, with the odd spin class thrown in. I am doing a couple of short easy runs a week at the moment, nothing too hectic, just want to keep ticking over. Really looking forward to 2015 & getting into running in a big way.

Lessons Learnt 2014

The main things I know I need to work on after my DCM experience are:

• Increase weekly mileage – I now realise it was too low overall. I would like to develop a good running schedule in 2015 and maintain it.
• Running Base – Again my running base pre DCM was pretty low. I really only got outdoors running properly in May, and although I had been playing camogie & treadmill running, they are no substitute.
• Types of Training - I now know I need to add intervals / hill training / fartlek to my training if I have any hope of getting faster.

Current PB’s:

I have only every run 4 races (all in 2014) so plenty of scope for improvement!

• RS 5 Mile - 43:17
• RS 10 Mile - 1:32:13
• RS HM - 2:09:30
• DCM 2014 - 4:52:53

Thinking ahead to 2015

Looking back I think I got completely and utterly caught up in the mentality that the longer the distance the better/more successful I was, so went straight to marathon distance when really I probably should have focused on improving my times over shorter distances first. Don’t get me wrong I wouldn’t change one single second of my running this year, I enjoyed every bit of it, and the sense of accomplishment is unreal. For me personally it was a great goal to work towards, and I can admit I am a bit ocd so loved the idea of following a plan and ticking off each session as I went along. I loved the structured nature of the training, rather than just running for the sake of it, I was building up towards something and each week I could see progress. The day after the marathon I knew I wanted to do another one and started to look for another to sign up for. Having now had time to think about it and do research (and read many many training logs!) I think that the best thing to do is focus on shorter distances and improve my pace and go from there. However even typing this it is still in the back of my mind to just get stuck into marathon training again on the 1st Jan as I enjoyed it that much – So any advice here would be appreciated!

What I am hoping to do is sign up for a few shorter distance races for the first part of the year, 5 Mile, 10 Mile and then maybe a HM or two. I don’t know if it best to stick to one distance and work upwards, or mix the distances as I go along, more research is needed on this. I am getting married in August so I don’t know if I can commit to DCM again, even though I really really want to do it again – but where there is a will there is a way! I guess the sensible thing to do would be to work on my running for the year, improve form and pace, with a view to DCM 2016 as an ultimate goal.

What I do know I need is a structured training plan that I can complete. I have been keeping an eye on the great plan by Clearlier “DCM Graduates – the next step forward” so would like to get stuck into that properly early in the new year. Again great advice in the thread and can ask plenty of questions. I really like the idea of training by HR, and although I know it won’t happen overnight, seems to be a great way of improving over time.

I have come into running as a complete and utter beginner, and I have learned so much this year alone, I thought it was just stick on a pair of runners and run, honestly how daft was that! I want to continue to read and research. I am never going to be a fast runner I know that, but for the level I am at I want to be a faster runner than I am now if that makes sense!

2015 Goals

So my 2015 goals (currently work in progress) at this stage include:

• Run 1000+ miles – Get a good running basis and routine on the go.
  
• Complete a variety of races from 5km to HM (to be decided and confirmed). Initial thoughts are: 5km – 25 mins & HM – Under 2 hours – Not to sure on goal times for other races, need to sit down and think about that one, I guess I need to do a few races early in the year to gauge where I am and work from there.
  
• Work on improving pace overall
  
• Work on running form / foam roller / stretching & strengthening
  
• Consider joining a running club – All of my running so far has been on my own, and having read a lot about running clubs I think it would really help in terms of pushing myself more & learning about different types of training. I really enjoy training on my own, so even if I could attend one session a week to start it would be great.
  
• Follow a clear and structured running plan – Firstly decide on exact what my goal is, then follow a suitable plan, simples! Clearlier’s plan looks great & would like to get stuck into that, feel like I am a bit behind now.
  
• Balance Gym & Running - One thing I would like to know is how to balance the gym with running. Coming up to DCM running took over, which was great and I absolutely loved it, but I had to cut back a lot on gym sessions which I have to say I did miss. I would like to strike a balance between the two.

Right I think I have covered everything there, apologies for what is a complete and utter rambling post! I welcome any advice anyone may wish to offer :-)

Mimojo

W/C 08/12/2014

Garmin went on the blink last week & died, so it is in Garmin hospital at the moment, hoping to have it back next week. So running this week was done on a treadie, cardinal sin I know, but at the moment just ticking along to xmass & getting back into it properly first week of new year. Also it’s handy at the moment as can do a bit of running & then do strength stuff before work.

Monday 08/12 – AM
Run: 5km (30 min) – Treadmill: Easy Run [Speed 10, Gradient: 1]
Gym Routine: Arms & Core (45 mins)

Tuesday 09/12 – AM
Gym Routine: Legs & Core, including 10 min wu on stepper (75 mins)

Wednesday 10/12 – AM
Run: 8km (50 min) – Treadmill: Easy Run [Speed 9.5, Gradient: 1]
Core (20 mins)

Thursday 11/12 – AM
Cross Trainer (15 mins)
Spin Class (40 mins)

Friday 12/12 – AM
Run: 5km (30 min) – Treadmill: Intervals [Speed 9.5 to 12.5, Gradient: 0.5]
Mixed Gym Routine – Arms, Legs & Core (40 mins)

Out tonight so Saturday is now a rest day! Hoping to do something on Sunday but have to play it by ear.

Really am taking it pretty handy at the moment but glad to be ticking along & at least sticking to going to the gym daily. Am looking forward to a break over the silly season, then really getting stuck in from the start of Jan and upping the anti a lot.

PDCAT

Best of luck with the log Mimojo. You've done great from where you were a year ago. Fair play. Good goals there. Try to enjoy your running. That's the key.

Ososlo

Delighted to see this up and running Mimojo!
That's an amazing amount of weight to lose in such a short space of time! Wow!
It's very interesting to read about your path from losing the weight, to walking, to running on the treadmill, to running outdoors, and all culminating in DCM 2014! And again - all in such a short space of time!

If I was you, I'd focus on 5k and then 10k distances for the first few months of the year and then target a half marathon before the wedding and maybe skip DCM this year and do another half marathon towards the end of the year. Sounds like you'll have a lot going on with the wedding etc this year so maybe look to 2016 DCM as the main target.
That's what all the cool kids on Boards are doing! Well one or two of the really really cool ones:D

i.e. -me

It can be just as much fun following a plan towards a 5k or 10k or half marathon goal as it is for a marathon.

Sounds like the sessions on the Graduates' thread will be very useful for you when you're back to more structured training in the New Year.
Best of luck with the log and training! Looking forward to following!!

btw, it's great to have yet another female logging! Woo hoo! We'll give those men a run for their money in 2015!

SamforMayo

Best of log with your training. If you can lose 8 stone you can do anything! Go do it woman!

Bungy Girl

Congratulations on the weight loss and the running times to date. No doubt you'll achieve your goals in 2015, go do it!

Dubgal72

Hey, great to see you start this!! Best of luck with it. You've been on some journey already and I echo what's been said already....you can do anything you want to after 1) losing 8 stone and 2) running a marathon

Mimojo

PDCAT wrote: »

Best of luck with the log Mimojo. You've done great from where you were a year ago. Fair play. Good goals there. Try to enjoy your running. That's the key.

Ososlo wrote: »

Delighted to see this up and running Mimojo!
That's an amazing amount of weight to lose in such a short space of time! Wow!
It's very interesting to read about your path from losing the weight, to walking, to running on the treadmill, to running outdoors, and all culminating in DCM 2014! And again - all in such a short space of time!

If I was you, I'd focus on 5k and then 10k distances for the first few months of the year and then target a half marathon before the wedding and maybe skip DCM this year and do another half marathon towards the end of the year. Sounds like you'll have a lot going on with the wedding etc this year so maybe look to 2016 DCM as the main target.
That's what all the cool kids on Boards are doing! Well one or two of the really really cool ones:D

i.e. -me

It can be just as much fun following a plan towards a 5k or 10k or half marathon goal as it is for a marathon.

Sounds like the sessions on the Graduates' thread will be very useful for you when you're back to more structured training in the New Year.
Best of luck with the log and training! Looking forward to following!!

btw, it's great to have yet another female logging! Woo hoo! We'll give those men a run for their money in 2015!

SamforMayo wrote: »

Best of log with your training. If you can lose 8 stone you can do anything! Go do it woman!

Bungy Girl wrote: »

Congratulations on the weight loss and the running times to date. No doubt you'll achieve your goals in 2015, go do it!

Dubgal72 wrote: »

Hey, great to see you start this!! Best of luck with it. You've been on some journey already and I echo what's been said already....you can do anything you want to after 1) losing 8 stone and 2) running a marathon

Cheers all, onwards and upwards for 2015!

Ososlo (aka super mentor!) cheers for the kind words, 5k & 10k training to start it is then, might try to target a half in June then all going well. DCM 2016...well if that is what all the cool kids are doing that must be the way to go!

So much great advise in the training logs here - Hoping to get logging properly from Jan & all going well see progress as I go along.

Mimojo

W/C 15/12

Monday 15/12: Tempo - AM

Distance: 5 Miles
Time: 47:58
Average Pace: 9:36

Didn’t get out at all over the weekend, seemed to fly by & had different bits and pieces on. Plan for this morning was to go into the gym, but when I looked out and saw it was dry & no frost, decided a run was the only way to go. Garmin arrived back on Friday evening so wanted to check if it was working ok again. Went out without any plan, just run.

Legs felt pretty fresh as hadn’t done anything since Friday exercise wise. In the back of my mind had kinda picked out a potential 4 mile loop, or if I was doing well a 6 mile loop. After 2 miles was feeling good so decided I would try out a tempo run. Hadnt done one before so was kinda winging it. When I got to 2.5 miles I turned back, and increased the pace for the next 1.5 miles, and then an easy 1 mile cool down. Really enjoyed it & felt like a challenge, and made me remember how much I enjoy running, even though I have been a lazy lump since DCM. Looking forward to the new year getting stuck into a new training plan & working on increasing my pace.

Got home and Garmin wont connect to my computer so think the problem is the cable rather than the watch itself. Will update splits & HR once I get it sorted. Want to figure out what pace I was at to check if it was within the correct hr range etc.

Mimojo

Tuesday 16/12 – AM
Gym Routine: Legs & Core, including 10 min wu on stepper (60 mins)

Wednesday 17/12 – AM
Run: 3km (20 min) – Treadmill: Easy Run [Speed 9.5, Gradient: 1]
Gym Routine: Arms (25 mins), Legs (15 mins)

Mimojo

Thursday 18/12 – PM

Cross Trainer (15 mins)
Circuit Class (30 mins)

Absolutely wrecked yesterday for some reason, really didnt want to do the circuit class as it is tough going, so decided to do half and see how I got on. Did 1 circuit and absconded!!

Friday 19/12: Easy - AM

Distance: 4 Miles
Time: 39:15
Average Pace: 9:49

Nice easy 4 miles this morning, nothing too eventful, but really enjoyed it and took it nice and handy.

This weekend is full so doubt I will get out at all, well maybe a short one Sunday afternoon all going well. Think it is just that the holidays are coming but feeling very slow and slugish this weather, think its all in my head!

DarByrne1980

u know Mimojo when u look at wat u've done since you setup da log even! some nice training. i think we are all doomed to missin a few days here and dere over the holidays as were kinda out of our routine.

Mimojo

W/C 22/12

Mimojo

W/C 22/12

Tuesday 23/12 - AM

Cross Trainer (15 mins)
Spin Class (40 mins)
Arms & Core (30 mins)

Never got out for planned run yesterday, finished up work so lots of chocolate scoffed. Got into the gym early this morn before I hit the road for home-home in the Whest & had a really enjoyable session.

Plan now is to get out running when I can over the next while week Im away. So much time for dossing Im hoping I can muster some motivation to get out, even just for a few easy miles.

Mimojo

Wednesday 24/12 - AM
Distance: 5 Miles - Easy
Time: 50:34
Av Pace: 10:07

Lovely morning for a run in the winter sun! First run in daylight in about 2 months so really enjoyed it & no panic to finish to fly home to shower, eat, work etc. Headed for a forest trail nearby so did a couple of loops, totally peaceful & had the place to myself :-)

DarByrne1980

Mimjo - great stufff. one of my most fav logs on her. im really looking forward to reading ur log as u progress thro 2015 i think u are just goin to get stronger and stronger.

Mimojo

DarByrne1980 wrote:

Mimjo - great stufff. one of my most fav logs on her. im really looking forward to reading ur log as u progress thro 2015 i think u are just goin to get stronger and stronger.

Aww thanks DB, thats really nice to hear :-) All going well 2015 will b a great year running wise & can make a bit more progress...and hopefully get a bit faster in the process! Hopefully the log will keep me honest & accountable & make for some good reading throughout the year.

Merry Crimbo by the way, all the best with your running in 2015 :-)

Mimojo

Thursday 25/12

Distance: 4.15 Mile
Time: 38:51
Av Pace: 9:22

What a fab morning! At the inlaws so took off for a circuit of the town, had the whole place to myself. Cant believe how mild it is today, great day for a run!

Merry Christmas to all my fellow boardsies, thanks for all the super help & advice since I joined, its been epic! Enjoy yer dinner :-)

Mimojo

Saturday 27/12 - AM
Distance: 5km (Castlebar Parkrun)
Time: 27:35
Av Pace: 8:47 per/m
Av HR: 166

Decided to give a parkrun a go this morning, had only done one other with my sister and took it handy with her that day, so wanted to see what kind of 5km time I had. Obv not the best preparation with mass quantities of turkey, chocolate & cream as fuel, but said I would give it a go!

Despite a shower at the start stayed dry and was a lovely course around the lake, except for the hilly section in lap 1 but will get over that! Found it really hard to pace myself and took off like a rocket only to be wrecked about 3 minutes later! Decided to fall in behind someone who seemed to be going a good pace that I could stick with and it worked well.

Ended up finished in 27:35 which I am happy enough with, with an aim to get that under 25 mins sooner rather than later!

Love the idea of parkrun, def another goal or 2015 to partake in more Saturday mornings in my own local area.

DarByrne1980

Mimojo wrote: »

Love the idea of parkrun, def another goal or 2015 to partake in more Saturday mornings in my own local area.

same as meself. they are a grate way to get some quality into a longer run or else just to get a quick session in without da hassle of a bigger race.

Mimojo

Sunday 28/12 - AM
Distance: 5 Miles - Easy
Time: 51:18
Av Pace: 10:16
Av HR: 147 bpm

Another few easy laps of the forest trail on a freezing winters morning, and got some lovely icy photos on the way around.

Currently reading "Who Dares, Run" by Gerry Duffy after seeing Marathon Men on tv last week, inspirational stuff!

Mimojo

Tuesday 30/12 - AM
Distance: 5 Miles - Easy
Time: 50:00
Av Pace: 10:00
Av HR: 157 bpm

Felt the effects of a few glasses of wine & a huge dinner last night, so was very sluggish running this morning, but still nice to be out. Happy to have kept the running ticking over during the hols anyhow, even if the distance is still pretty low. Have been eating like a woman possessed for the past few weeks so looking forward to getting seriously back on track food wise as defo know by my very snug clothes more than a few lbs have crept on recently! Can also feel it when running, haven't been drinking nearly enough water & eating so much crap feeling pretty rubbish and looking forward to normality kicking in once more.

For past few days (well longer really) have been seriously considering another marathon. Even though in my opening post I had said I would stick to shorter stuff, the lure of another marathon is really making me think, just loved the training for DCM and having a goal to work towards, and Limerick is on May bank hol....just saying!! I must be totally mad, and I know its not like I am going to finish it any faster without a proper structure training plan to improve on pace....but I am still so tempted...watch this space!!

Mimojo

Happy New Year boardsies!!!

Having a look back through my training log today to take a look back at the last year. First year of proper running for me and am really happy with how it has gone. Very new to this so lots and lot of room for improvement. Haven't ever done this much exercise consistently over a year, so long may it continue.

Training 2014 completed:

• 640 Miles done
  
  Jan to May – 126 Miles (mainly treadmill)
  June to October – 426 Miles – DCM Training
  November – December – 88 Miles (ticking over after dcm & turning 30!)
  
• 183 trips to the gym in 2014
  
• Training & played camogie from January to September – 2/3 times per week
  
• Completed 8 week Yoga programme, and 8 week Pilates programme
  

So overall its been a busy and very enjoyable year!

Races completed:

• RS 5 Mile – 43:17
• RS 10 Mile – 1:32:13
• RS HM – 2:09:30
• DCM 2014 – 4:52:53
• Castlebar Parkrun (27/12) – 27:25
• Tough Mudder Dublin 2014

Highlight has been to train for and complete DCM 2014, one of the best experiences of my life beyond any doubt. Again thanks to everyone on the DCM Mentor Notive Thread & in particular to our super mentor Ososlo.

Aim for 2015 to at least double my mileage, keeping improving & pushing myself in the gym & complete a lot more races at various distances (distances to be confirmed!!).

Learned this year that if you set to your mind to something & put in the effort, it can be achieved.

Bring on a new year with plenty of scope for improvement – Best of luck to everyone in achieving plenty of PB's and having an enjoyable, injury free 2015!

Bulmers74

Mimojo wrote: »

Limerick is on May bank hol....just saying!!

Only 17 weeks from next Monday!!!

Mimojo

Thursday 01/01/2015 - AM
Distance: 4 Miles - Easy
Time: 37:28
Av Pace: 9:24
Av HR: 156 bpm

Happy New Year! Got out for a few miles between the showers earlier, very blustery so after a few glasses of vino last night it was a bit of a struggle!

Looking forward to getting stuck into the new year, new plans, new goals, back on the healthy eating wagon. Going out tonight so guessing I wont be in great shape tomorrow & have a friend staying Sat night so realistically it will be all guns blazing from Monday onwards, but will keep ticking along in the meantime. Got a nutibullet for xmass so it is smoothie central here at the moment!

Bulmers74 wrote: »

Only 17 weeks from next Monday!!!

Indeed, 17 weeks from Monday, great time to get stuck into a new plan....I am so incredibly tempted! Have signed up for the Raheny 5 Mile but thats all so far for next year, am debating the Kinvara Half in March, so Limerick might just fit in nicely after that!

Mimojo

Sunday 04/01/2015 - AM
Distance: 8 Miles - LSR
Time: 01:19:24
Av Pace: 9:56
Av HR: 153 bpm

The return of the LSR! Oh how I have missed you!

Went out Thurs night & drank FAR too much, so was in bits on Friday and on Saturday, what is the story with the 2 day hangover...I must be getting old! Was humming & hawing about going out today, part of me was saying just to get stuck in from tomorrow, but glad I did in the end. Not a great week running wise with only 3 runs, but not to worry, routine is back from tomorrow.

Longest run since DCM training & once I got stuck in enjoyed this one. I wasnt keeping much of an eye on the Garmin, just said I would see how I got on, so average pace was 10 min miles, and splits are all pretty much the same throughout. For a lsr this was too fast, doubtful will be able to maintain that pace when the 20 milers kick in.

For DCM MP was 11 min miles, obv would like to shave some time off my overall time, but still very new to this so dont want to push too hard either and risk getting injured. I guess I am wondering what a good lsr pace is. Last year was doing them between 10:45 to about 11:30 on the longest ones. Can I push on a bit now & try to maintain a pace between 10 & 10:30 I wonder?

Back on track BIG TIME from tomorrow, the amount of chocolate and junk consumed during the hols was colossal so looking forward to getting back into a routine once more (if only I didnt have to go back to work, could def live without that!). Back to the gym from tomorrow morning & getting stuck into a running programme properly.

Ed Mc

[QUOTEMimojo;93682615]

For DCM MP was 11 min miles, obv would like to shave some time off my overall time, but still very new to this so dont want to push too hard either and risk getting injured. I guess I am wondering what a good lsr pace is. Last year was doing them between 10:45 to about 11:30 on the longest ones. Can I push on a bit now & try to maintain a pace between 10 & 10:30 I wonder?[/QUOTE]

You can either aim between 75% and 85% of your maximum heart rate, or between 30 and 90 seconds slower than planned marathon pace.
I don't use my heart rate monitor enough to be honest but IMO I think it's a very good pace setter.
I do my long runs at a comfortable, conversational pace (although I run alone). A tip I got was to count to ten out loud, if this feels comfortable then it's conversational.

Mimojo

W/C 05/01/2015

Monday 05/01 – AM
Run: 3km (1.86 Mile) (20 min) – Treadmill: Easy Run [Speed 9.5 to 10.5 km, Gradient: 1]
Gym Routine: Arms & Core (40 mins)

Back to the gym with a bang – 5.45 alarm was not a welcome sound! Legs felt a bit tired after Sunday (not used to long runs anymore & suspect my pace was too quick), so did 20 mins on the treadmill at easy pace just to loosen out the legs a bit, followed by 40 mins arms & core, mad to think after less than a 2 week break from the gym how things are that bit tougher. Spent the day being staving marvin, feeling the full effects of Christmas gorging! Back to healthy eating with a bang.

Tuesday 06/01 – AM
Distance: 3.3 Miles – Easy
Time: 34:16
Av Pace: 10:23
Av HR: 148

Again hard to get up this morning - Legs were a bit stiff so figured would just do a nice easy 3 miles this morning. Found the first mile very slow, but eased into it then and got into a rhythm.

Tuesday – PM
Cross Trainer WU (10 Min)
Toning Class (45 Min)

Back to toning class this evening, felt every last bit of crappy food consumed over Christmas during this one. Good to be back though and class included a lot of squats & lunges, and core work so hopefully will feel the benefits running wise in the long term. In the short term….oooouch!!

Wednesday 07/01 – PM
Run: 5km (3.1 Mile) (32 mins) – Treadmill: Recovery [Speed 10min @ 9 km/h, 15 min @ 9.5, 7 min @ 9, Gradient: 1]

Slept like a log so didn’t do anything in the AM & legs were pretty tired and stiff, so aim was to go for a run after work but rain was torrential so was a big chicken & went into the gym just to do an easy 30 mins to loosen out the legs on the treadmill.

Thursday 08/01 – AM
Gym Routine: Legs & Core, including 10 mins wu on stepper (60 mins)

Legs still stiff after Tuesday night’s class, I really am out of practice! Leg day today was not pleasant, but its done.

Overall glad to be back into the swing of things, need to get in a bit more running, didn’t have a proper plan for this week it was just a matter of getting through it, so need to sit down over the weekend and plan out my days a bit better. Aim is for 4 decent runs a week, preferably outside, just sometimes it is handy with the shorter stuff in the gym as can get a bit of other stuff in too. Also plan for this week was to do a tempo session on Wednesday, but after the class Tuesday night I just didn’t have it in me. I’m sure once I get back into the swing of things will be a bit easier going forward. Plan to do arms tomorrow morning, run tomorrow evening, rest day Sat, then long run on Sunday.

Dubgal72

Nice week's work, running or no...but 5.45am???? That's the middle of the night!!!!

Mimojo

Dubgal72 wrote: »

Nice week's work, running or no...but 5.45am???? That's the middle of the night!!!!

Thanks lol! A bit mad I know but got into going to the gym and running before work last year & kinda into the routine of it now, most def a morning person....but am in bed earlier than my granny around 9/9.30pm, a late night for me is about 10 - how cool am I??! :cool:

Mimojo

Friday 09/01 – PM
Run: 6.5km (4 Mile) (40 min) – Treadmill: Easy Run [Speed 20m @ L9.5, 10m @ L10, 10m @ L9.5, Gradient: 1]
Gym Routine: Arms & Core (30 mins)

Change of plan, slept in & with the gale force winds & torrential rain in the evening decided to combine arms & run in the gym which worked well.

Saturday was a rest day, well a wedding dress shopping day so duno if that can be officially classed as rest, think running & gym is a lot easier to manage!!

Sunday 11/01 – AM
Distance: 10.15 Miles – LSR
Time: 1:47:14
Av Pace: 10:34
Av HR: 155

Slowed it down this morning & fared a lot better, lovely 10 Miler completed at a nice handy pace that was easy to maintain throughout. Legs a bit tired this evening but all feeling good.

Total Weekly Mileage: 22.5

Next week need more miles outside! But overall a good week, keep em coming & continue to slowly and steadily build up the mileage!

Mimojo

W/C 12/01/2015

Monday 12/01 – AM
Run: 3.15km (2 Mile) (20 min) – Treadmill: Easy Run [Speed 9.5 to 10.5 km, Gradient: 1]
Gym Routine: Arms & Core (40 mins)

Legs feeling good after long run yesterday, no tiredness or soreness which is great. Back into the routine of getting up early too which is a plus.

Tuesday 13/01 – AM
Spin Class (40 mins)

Hadn’t done a spin class since xmass week so feel that bit tougher this morning. I know that I should stick to the running, but I really find that this pushes me when motivation is a bit low

Tuesday – PM
Toning Class (45 Min)

Much more manageable class this evening which was great, last week spend until about Friday walking around like John Wayne! Again plenty of weighted squats and lunges so should help the legs overall.

Wednesday 14/01 – PM
Run: Treadmill Interval Run
Gradient: 1%
Time: 40 min
Distance: 6.5km

10min W/U @ 10 km/h
Int 1: 3 mins @ 10.5 km/h, 1.5 min @ 12.5 km/h
Int: 2 & 3: 3 mins @ 9.5 km/h, 1.5 min @ 12.5 km/h
Break: 1.5m @ 6 km/h, 3 min @ 9 km/h
Int: 4: 3 mins @ 9.5 km/h, 1.5 min @ 12.5 km/h
Int 5: 3 mins @ 9 km/h, 1.5 min @13 km/h
3 min C/D @ 9 km/h

Again with the weather! Woke up this morning to go for a run & the place was totally covered in snow so though it best to give it a miss as it was 6am & didn’t know what the footpaths would be like. Packed my gear so figured if it was the same this evening would hit for the gym instead, otherwise get out for a few miles.

By the time home time rolled around the gale force winds had well & truly arrived, so headed in the gym to attempt an interval run. Before DCM training last year used to do these intervals twice a week and enjoyed them, but its been that long since I even attempted an interval run didn’t know how I would fair. After the first interval I knew I was in trouble. Had to pull the speed of the slower interval down from 10.5 to 9.5 and after 3 had to take a quick walk break to gear myself up again. Managed another 2 intervals so 5 in total, out of 8. I have done various versions of this run, but not since about August of last year, & I think this one is just a bit too much. But will stick with it once a week, aim to do 6 intervals next week & see how I get on.

Thursday 15/01 – AM
Gym Routine: Legs & Core, including 10 mins wu on stepper (60 mins)

Legs felt tried from last nights interval run but that is to be expected.

Aim to get a run tomorrow, either am or pm. Was thinking about doing a run Saturday morning & then going to the gym for a toning class but will play it by ear. Sunday morning will do a long run all going well ,or might swop around Sat & Sun around, will decide tomorrow.

Bungy Girl

Great work! I actually think it's much harder to do intervals on a treadmill, so you'll be flying outdoors once this crazy weather sorts itself out. Any races planned ?

Mimojo

Bungy Girl wrote: »

Great work! I actually think it's much harder to do intervals on a treadmill, so you'll be flying outdoors once this crazy weather sorts itself out. Any races planned ?

Cheers! It was one of the toughest things I have done in a while, but I know I will feel the benefits of it so gotta stick with it! I feel like a bit of a wuss heading to the gym rather than just getting outside to run, hopefully weather will pick up a bit soon & can get back out there! I do think I will stick to doing the intervals on the treadmill for a few weeks anyhow.

Have signed up for the Raheny 5 Mile, have to say dont feel very prepared for it, but just doing it for the race experience at the moment & test myself at a shorter distance. Half thinking of doing the Rathcoffey 10km as its close by but jury is still out on that one, and then aiming to do a Half in March, between either Kinvara, Bohermeen or Mullingar, and after that will see!!

How about you, how are the 2015 race plans coming along?!

Bungy Girl

Mimojo wrote: »

Have signed up for the Raheny 5 Mile, have to say dont feel very prepared for it, but just doing it for the race experience at the moment & test myself at a shorter distance. Half thinking of doing the Rathcoffey 10km as its close by but jury is still out on that one, and then aiming to do a Half in March, between either Kinvara, Bohermeen or Mullingar, and after that will see!!

There's a lot of talk on here about Rathcoffey, must consider it for next year. Have to admit I'd never heard of it before and had to google it
Half in March sounds good, plenty of choice too. I'm hoping to be in shape for a half towards the end of the year, maybe November, but I think I'd kill myself if I went for it any earlier . Will stick with the shorter stuff for now, and work towards a decent 5K (probably Tallaght AC in early May). Best of luck in Raheny. Can't wait to read everyone's race reports

Mimojo

Bungy Girl wrote: »

There's a lot of talk on here about Rathcoffey, must consider it for next year. Have to admit I'd never heard of it before and had to google it
Half in March sounds good, plenty of choice too. I'm hoping to be in shape for a half towards the end of the year, maybe November, but I think I'd kill myself if I went for it any earlier . Will stick with the shorter stuff for now, and work towards a decent 5K (probably Tallaght AC in early May). Best of luck in Raheny. Can't wait to read everyone's race reports

Ya Rathcoffey seems to be really popular, I have played camogie there before hence how I know it, didnt have a clue they had a 10k until recently when a tonne of signs went up around the area and everyone on here was talking about it!

Loving reading your log, your pace is really impressive, I feel like I am just chugging along. In two minds about what to train for at the minute but will carry on regardless, might become clearer after a few weeks or so.

Very best of luck with your training and the upcoming 5k, bring on the PB's!!

laura_ac3

There seems to be a few of us doing raheny - maybe we could put faces to usernames after the race? I assume the club are having some sort of post race refreshments? The club races usually do.

Mimojo

laura_ac3 wrote: »

There seems to be a few of us doing raheny - maybe we could put faces to usernames after the race? I assume the club are having some sort of post race refreshments? The club races usually do.

Sounds like a plan, would be lovely to meet up with fellow boardsies & meet people in real life, def up for that!

Bungy Girl

laura_ac3 wrote: »

There seems to be a few of us doing raheny - maybe we could put faces to usernames after the race? I assume the club are having some sort of post race refreshments? The club races usually do.

Great idea. Raheny always put on a good spread - and of course there's the goody bag to eat too Unfortunately I have to head home straight after the race as I've guests coming, otherwise I'd love to meet up.

Mimojo

Friday 16/01 - PM
Distance: 4 Miles - Easy
Time: 41:07
Av Pace: 10:17
Av HR: 147 bpm

Was dying to get out for a few miles as it was actually dry for the first time all week and as I finish a bit earlier on a Friday changed at work and went straight out. Legs felt fresh so had to consciously slow myself down as I was planning a long run in the morning. Caught the last of the light so was lovely to not be running in dark for once, and lovely crisp clear evening with no wind, perfect for running. Lovely end to the working week.

Saturday 17/01 - AM
Distance: 10.15 Miles - LSR
Time: 01:45:09
Av Pace: 10:21
Av HR: 155 bpm

Was up early but footpaths looked pretty frosty so headed out about 10 or so once the sun was out. The majority was starting to thaw but it was slippery in sheltered spots so had to keep an eye out. Legs felt a bit tired, I am guessing from the evening before, but moved along nicely & again gorgeous day for a run, cold but seriously bright for the duration. Did the same loop as last week. Marginally quicker than last week with same HR so right on target. I must be a bit of a weirdo but just love being back doing the long runs, especially on a day like today, great for just a bit of time to myself and have a good think, and a bit of a de-stress after the week at work, think I am getting a bit soft!

Tomorrow might go for a swim or a few easy few miles to stretch out the legs but will take it easy enough. Next week hoping for a better week weather wise & get out running earlier in the week, and again get some kind of session, either indoor or outdoor done mid week.

Mimojo

Sunday 18/01

Rest Day – Just went for a quick half hour swim yesterday morning, then hit the Jacuzzi & sauna (the real reasons for my trip to the pool!). I find that this really helps with any stiffness or soreness in my legs, plus I just love the Jacuzzi, could spend the day in there no problem!

Total Weekly Mileage: 20

Missed a run due to crap weather which is my own fault really, goal for this week…TOUGHEN UP!! I am just a bit caught as I do most of my runs before work (6-6.15am)so when it is super frosty can be a bit dodgy on the paths at that hour, but if weather gets worse treadmill might feature to keep the running up, least I have the option. Doing Raheny on Sunday but really for the race practice and to get back into the swing of things so wont be stressing too much about it. Plan for the week is similar to last week, no lsr at the weekend due to race so want to get in 3 decent runs early in the week.

W/C 19/01

Monday– AM
Cross Trainer WU (15 Min)
Spin Class (45 Min)

Great spin class this morning, seriously tough but legs feeling good, am def awake this Monday morning after it anyhow!

Mimojo

Tuesday 20/01 – AM
HIIT Class (40 mins)

Wednesday 21/01 – AM
Stationary Bike (20 mins), Arms & Core (40 mins)

Running at the moment = 0 Im gutted, last week could feel a twinge in my knee & I guess I just ignored it, assuming it was something minor. I think I overdid it on Wed doing the interval run, and the running Fri eve followed by Sat morn, I make the obvious error of increasing the running too much too quickly, and am paying for it now! Legs felt a little bit tired Sun & Mon but that was to be expected really, nothing to worry about. Decided to do a new HIIT class yesterday morning with a plan of running in the evening. A few minutes into the class got a pain in my right knee, and a tonne of squats & lunges didn’t help matters. It is the same pain I got before, nothing to worry about I am hoping, just think it is overdoing it on the running front too much too soon, probably poor running form & in particular heel striking which I don’t know how to stop, & need to continue to strengthen up my glutes etc. Anyhow the outcome is laying off on the running for the week to see if it will rectify itself, otherwise might go to the physio. I took it handy today, just did 20 minutes on the bike which felt fine, and then focused on arms and core stuff for the remainder.

Will play it by ear about Raheny but at this minute it is probably not looking good. Bit gutted but as long as it gets better then hopefully will be back to normal next week, there will be other races I am sure!!

Anyone have any advice on improving running form, in particular heel striking? I try to change my running technique but it is SO difficult, trying to think about it all the time is impossible!!!

Dubgal72

Clearlier always has great advice, maybe copy your post and post on the graduates thread? For me, running tall with a slight whole body lean (not from the waist) helps, combined with a frequent cadence/stride rhythm as opposed to over-striding. When I'm tired, I always straighten up and chop my stride but try to keep the rhythm/turnover at a fast or choppy level. Hope that makes sense! If you do the whole tall body lean correctly, you will find that you will naturally strike on the mid foot, it's actually impossible (or virtually) to heel strike. Good luck and hope it all goes away

Bungy Girl

Mimojo wrote: »

Will play it by ear about Raheny but at this minute it is probably not looking good. Bit gutted but as long as it gets better then hopefully will be back to normal next week, there will be other races I am sure!!

Anyone have any advice on improving running form, in particular heel striking? I try to change my running technique but it is SO difficult, trying to think about it all the time is impossible!!!

Sorry to hear, hopefully it'll improve in time for Sunday but as you say there's no shortage of races so no need to put yourself under pressure.

+1 to what Dubgal said about running tall and shortening your stride. Maybe get someone to video you at the beginning and then at the end of a run so you can see where/if the changes occur in your form when you're tired ? Continue working on your core strength/stability as this will definitely help your form without having to think about it all the time (which is impossible, I agree!).

Mimojo

Dubgal72 wrote: »

Clearlier always has great advice, maybe copy your post and post on the graduates thread? For me, running tall with a slight whole body lean (not from the waist) helps, combined with a frequent cadence/stride rhythm as opposed to over-striding. When I'm tired, I always straighten up and chop my stride but try to keep the rhythm/turnover at a fast or choppy level. Hope that makes sense! If you do the whole tall body lean correctly, you will find that you will naturally strike on the mid foot, it's actually impossible (or virtually) to heel strike. Good luck and hope it all goes away

Bungy Girl wrote: »

Sorry to hear, hopefully it'll improve in time for Sunday but as you say there's no shortage of races so no need to put yourself under pressure.

+1 to what Dubgal said about running tall and shortening your stride. Maybe get someone to video you at the beginning and then at the end of a run so you can see where/if the changes occur in your form when you're tired ? Continue working on your core strength/stability as this will definitely help your form without having to think about it all the time (which is impossible, I agree!).

Thanks a mill for the advice, even looking at any of the race pics of myself I know my form is a bit weird to say the least, and heel striking is def an issue. I think I am trying to lean from my waist rather than whole body so cheers for the advice Dubgal. I think running slowly and really thinking about what way I am holding myself may help, and will see if the super knowledgeable Clearlier can offer some words of wisdom. Great idea too Bungy Girl on the video idea, never thought of that, def get sloppier the more tired I get. Great advice all round!

Will see about Sunday but there will be lots of races, don’t want to aggravate this any further. I am also wondering about my runners, got them in Sept and my mileage has been low, figure I am just up to 300 miles ish now, but have been wearing them in the gym most days too. Actually have a new pair I haven’t started wearing as yet so might see if that helps next week too.

aquinn

Ah no, an injury!
What a fantastic introduction and determination with all your sessions so far. Very impressive and well done. I hope you are ok. I'm sorry to read that.

I have just come across your log as was pondering starting my own as noticed my moan on the Graduate thread sparked me to run on Monday evening so I can see how logging now can motivate.

I hope you are ok and get to do and enjoy Raheny.

Bungy Girl

Mimojo wrote: »

looking at any of the race pics of myself

Aaarrgh those race pics Guaranteed to catch you off guard and looking less than your best . If I ever find a decent photo of me running I'll buy 20 poster size prints and plaster them all over the house.

Mimojo

aquinn wrote: »

Ah no, an injury!
What a fantastic introduction and determination with all your sessions so far. Very impressive and well done. I hope you are ok. I'm sorry to read that.

I have just come across your log as was pondering starting my own as noticed my moan on the Graduate thread sparked me to run on Monday evening so I can see how logging now can motivate.

I hope you are ok and get to do and enjoy Raheny.

Cheers aquinn,

Ah hopefully it is nothing serious all going well, just gotta be a bit smart about it, when really I just want to ignore it and keep going!

I spotted your post over the graduate thread, I found that after DCM I wasnt great on the running front, November just seemed to fly by. Continued with the gym which I found a really help, especially with the dark and cold mornings and evenings. Keep me ticking away which was the main thing.

At Christmas didnt have access to the gym so it forced it out running & remembered just how much I enjoy it so glad to get back into it again. I think I am someone who needs a goal to work towards otherwise get a bit complacent so trying to pick out upcoming races to keep me on track.

Definitely start your own training log DO IT! I have no idea who is interested in reading my ramblings & extremely slow running endeavours but I find it absolutely brilliant for advice and motivation, and also will be great to look back in 6 months and see that yes I have done a decent amount over the last while etc.

Also best of luck in the gym, I have to admit I really enjoy both running and the gym, and hope to strike a good balance between the two this year.

Looking forward to reading your log

Mimojo

Bungy Girl wrote: »

Aaarrgh those race pics Guaranteed to catch you off guard and looking less than your best . If I ever find a decent photo of me running I'll buy 20 poster size prints and plaster them all over the house.

Amen to that! Each and every race picture of me my eyes are closed (starting to wonder if I ever run with my eyes open at this stage!), I have the weirdest expressions on my face, and my running form looks just awful, ALWAYS with a heel striking the ground!! If I ever get a good once will be printing it out in a similar size to the one Fr. Dougal got done of Bishop Brennan getting kicked up the arse!!

Mimojo

Thursday 22/01
Stationary Bike (30 mins), Arms & Core (30 mins)

Borrrrring stationary bike, but keeping the legs ticking over! Was tempted to try a run but said would take it handy for another day.

Friday 23/01 – AM
Distance: 3.6 Miles – Easy
Time: 37:40
Av Pace: 10:29
Av HR: 147

Headed off this morning in the rain for a couple of very easy miles to test out the knee. Decided to keep it very short, and promised myself that if I felt anything not right would turn back. Took it very handy, especially at the start, and happy to report knee felt fine, no pain at all. Right hamstring still feels a little bit sore, think I might have strained it a bit during the class on Tuesday when I felt my knee was sore, or maybe the knee pain was from my hamstring, really I am not sure. But all in all glad to be back running. Will built up very slowly and just do everything very easy for the time being, and continue in the gym. Also want to start the 30 day challenge and stick to it properly.

Don’t think Raheny is a good idea, I am still playing it by ear, but if I do decided to do it will be just taking it easy and not looking for a good time. I don’t know if I trust myself as in a race situation it will be very easy to get caught up in the crowd and running faster than I should, so prob the best decision would be to give it a miss, but will see!

All the best to everyone doing Raheny, cant wait to read all the exciting race reports of PB's!!!

Mimojo

Sat, Sun, Mon – No Training

Bit of a nightmare few days. Saturday was sick for the day so nothing got done. Had half a notion of doing Raheny on Sunday just as a training run, but my tooth had other ideas, awful tooth ache all day Sunday, so trip to dentist on Monday to get sorted, thankfully all sorted now & feeling normal again!

Tuesday 27/01 – AM
HIIT Class (40 mins)

Tuesday 27/01 – PM
Distance: 5.72 mi
Time: 53:06
Av Pace: 9:17 min/mi
Av HR: 159 bpm
Splits : 8:55, 8:52, 9:38, 9:34, 9:26, 6:38

Felt like I was gone off the radar on the running front, just felt like I didn’t know what I was doing, not following any plan in particular, couldn’t decide what other races I wanted to sign up for, basically head all over the shop. Had thought about joining a running club before xmass but never actually did anything about it, so got a notion yesterday it was time to pull the finger out and give it a go. Figured it couldn’t hurt, and nice to see what it is all about.

So off I went along to a local club yesterday evening, and have to say thoroughly enjoyed it. It was a small group of runners, doing various distances. Didn’t really know what to expect and in my head though it was going to be a lots of very fast people & I would be left for dust. We set off on a planned 10km loop and ended up running with a really friendly guy who chatted away for the duration & I quizzed him on all things running. It’s funny to think that I have never actually run with anyone else before, obv in a race there are other folk about, but all my training have been on my own. Found that the miles flew by last night and it didn’t feel like a struggle to keep going. The first two miles felt a bit fast so going into the third mile asked if we could slow a little and after that maintained the pace. Had my watch on so knew the first 2 miles were about 9min/m, so dropped to 9:30 after that. Have to say thoroughly enjoyed it, was lovely to chat away as didn’t feel the time going, and was really surprised that I could maintain that pace, as all my own running is done a lot slower than that. I didn’t feel like I was killing myself, and was able to hold a conversation throughout, albeit a little breathless. The average pace was 9:17min/m which I have to say am very happy with indeed! Legs feel fine today thankfully, little tired but no issue with knee etc, will do plenty of foam rolling later.

Great to feel like I have a purpose again, hoping to get out on Saturday with them again and see how I get on.