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Runs End, Running Doesn’t
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The above is a completely foreign language to me which I think translates into pain!
Nice split on the last 800Great session, Mimojo! I'm with Bulmers, the rest of your week was too scary to think about
LOL! The HIIT classes are kinda like the track session, feel awful when you are doing them, but great when finished, and they are short and snappy - get in, get tortured, get out!!0 -
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Also looked at the stats my HR was completely erratic, it was up and down for the entire run, I am wondering if that is to do with last few days or just a dodgy hr reading.
It could have something to do with it all right. I don't wear a HR monitor but I know my resting HR would be elevated after a lost weekend like that
or after Xmas. Stands to reason it would have an effect on the rest of the HR range. So I'd imagine your readings will be back to normal soon enough with the abstinence! 0 -
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Bungy Girl wrote: »It could have something to do with it all right. I don't wear a HR monitor but I know my resting HR would be elevated after a lost weekend like that or after Xmas. Stands to reason it would have an effect on the rest of the HR range. So I'd imagine your readings will be back to normal soon enough with the abstinence!I know from reading Ososlo's she's made similar comments about the impact of a drinking session on HR so you're probably just bouncing back after it!
Hopefully HR will be back to normal this week. The graph looked so weird, HR literally going way up and way down for the entire run, think I could have been clinically on the way out for some parts! Abstaining from the dreaded alcohol for a long time to come (famous last words!). Wedding dress fitting is in June so serious head down until then!0 -
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Tumble weed central on here lately!
Wednesday 26/03 – PM
3.1 Miles – 30mins (Treadmill)
Body Sculpt Class (45 mins)
Thurs – Sun 27/03-29/03
Nada: Personal disaster….line drawn under it
W/C 30/03
Monday 30/03 – AM
Cross Trainer (20 mins)
Spin Class (40 mins)
Tuesday 31/03 - AM
HIIT Class (40 mins)
2 Build up circuits, 1 full circuit - 10kg Barbell: 1) Walking down to dead lift, 2) Barbell squat jumps, 3) Shoulder press, 4) Straight arm barbell lunges, 5) Barbell roll out, 6)Barbell sit ups
Wednesday 01/04 – PM
3.1 Miles – 30mins (Treadmill)
Cross Trainer (10 mins)
Body Sculpt Class (45 mins)
Thursday 02/04
HIIT Class (40 mins)
5 full circuits – 10kg barbell: 1) Barbell squat, 2) Bend over row, 3) Mountain climbers, 4) Shoulder press, 5) Upright row, 6) Squat jumps, 7) Military plant
Not great at all running wise for the past week. End of last week had bad news on something so had to try get that sorted out so running & exercise took a serious back seat. Couldn’t make group run Tues eve this week unfort, and am travelling this evening so that is out too, and busy weekend plans, so really it’s a case of start again Monday and chalk it down to a rubbish week. Onwards and upwards please! Happy Easter all 0 -
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Did 2 miles WU, and then found a flat straight stretch & had my first attempt at strides. In hindsight I don’t think that the stretch was long enough at all, and looking back I think I did them far too fast, but I will learn!! The distance was about 500m, and did this 12 times, with slow jog back. Paces for each ranged from 6:35 to 7:21 (taking 13 or 14 seconds) with most in the 6’s, with jog back twice as long. Then did 1 mi CD at a very slow pace. Found it tough going, and think I need to find a longer stretch next time and go at a more sustainable pace, but did enjoy it all the same and found it a good challenge.
Might be an extra 0 in there or else you've broken the land speed record
?
Don't know if you need to be doing as many as 12 reps ? I would think 4-6 x 80-100m at the end of your run would be enough. If you were feeling it the next day you might have gone a bit fast (nice speed though) or not had enough recovery so make sure you're fully recovered between each one, so you feel nice and refreshed the next day.
That HIIT class sounds savage. I need to do something different instead of my boring gym routine so I must look into a class like that instead although they probably wouldn't let a weakling like me in!
Hope to see you Saturday at the K-club?0 -
Bungy Girl wrote: »Might be an extra 0 in there or else you've broken the land speed record ?
Don't know if you need to be doing as many as 12 reps ? I would think 4-6 x 80-100m at the end of your run would be enough. If you were feeling it the next day you might have gone a bit fast (nice speed though) or not had enough recovery so make sure you're fully recovered between each one, so you feel nice and refreshed the next day.
That HIIT class sounds savage. I need to do something different instead of my boring gym routine so I must look into a class like that instead although they probably wouldn't let a weakling like me in!
Hope to see you Saturday at the K-club?
Haha, I was just about to go reading up on strides, coz I didn't think they were supposed to be so long, glad you cleared that up 0 -
Bungy Girl wrote: »Might be an extra 0 in there or else you've broken the land speed record ?
Don't know if you need to be doing as many as 12 reps ? I would think 4-6 x 80-100m at the end of your run would be enough. If you were feeling it the next day you might have gone a bit fast (nice speed though) or not had enough recovery so make sure you're fully recovered between each one, so you feel nice and refreshed the next day.
That HIIT class sounds savage. I need to do something different instead of my boring gym routine so I must look into a class like that instead although they probably wouldn't let a weakling like me in!
Hope to see you Saturday at the K-club?
LOL! Yes def an extra 0 in there, when I read it I could only laugh, 500m in 13seconds, should be entering the Olympics at that rate
Thanks a mill for the advice, wasn’t too sure on how many to aim for, so next time will do 5 or 6, over a longer distance, a bit slower! On Sunday I could def feel it in my legs & my recovery run was a slog even at a slow pace, so will learn for the next time!
Ya the HIIT class is really excellent, it’s a new addition to the gym timetable & finding it super, tough going, but super! It is on 2 mornings a week at the moment which is ideal. I was doing my own gym routine & just found that wasn’t pushing myself, am very easily distracted I think! In classes you have no option but to keep doing, even though you are dying inside!! Well if they let me in you there will be no probs you getting in
Yes plan is K Club on Sat. Annoyed with myself as haven’t really being focusing on running at all lately, but few different things in real life took over & they are all sorted out so should be back on track. Goal is to get out there & give it a good shot. Have never done a 10k before so at least it will be a PB whatever way I look at it! Have no idea what to aim for, something around 55/56 would be amazing, but don’t know if it is possible with the lack of running lately, so just want to go out & get some race practice and enjoy it.
Might see you there so! What are you aiming for?Haha, I was just about to go reading up on strides, coz I didn't think they were supposed to be so long, glad you cleared that up
Yes serious typo there, doubt I would manage one @ 500m without collapsing!!0 -
I think Usain Bolt was ready to hang up his spikes!LOL! Yes def an extra 0 in there, when I read it I could only laugh, 500m in 13seconds, should be entering the Olympics at that rate
As far as I know it's all about fast but relaxed running, so you focus on good posture and quick feet but it's not eyeballs out sprinting where you might tense up. Dubgal and Career Move seem to have it sussed so might have some tips.Thanks a mill for the advice, wasn’t too sure on how many to aim for, so next time will do 5 or 6, over a longer distance, a bit slower! On Sunday I could def feel it in my legs & my recovery run was a slog even at a slow pace, so will learn for the next time!
Yeah, I need to do a class, I've go so bored of my own routine. I'm just a bit wary of getting injured in a big class with unfamiliar moves. I may pick your brains on Sat please ?Ya the HIIT class is really excellent, it’s a new addition to the gym timetable & finding it super, tough going, but super! It is on 2 mornings a week at the moment which is ideal. I was doing my own gym routine & just found that wasn’t pushing myself, am very easily distracted I think! In classes you have no option but to keep doing, even though you are dying inside!! Well if they let me in you there will be no probs you getting in
Nice, your PB's already in the bagYes plan is K Club on Sat. Annoyed with myself as haven’t really being focusing on running at all lately, but few different things in real life took over & they are all sorted out so should be back on track. Goal is to get out there & give it a good shot. Have never done a 10k before so at least it will be a PB whatever way I look at it! Have no idea what to aim for, something around 55/56 would be amazing, but don’t know if it is possible with the lack of running lately, so just want to go out & get some race practice and enjoy it.
Might see you there so! What are you aiming for?. It's meant to be flat and fast and I think the forecast looks good. I'm hoping 44:xx but I've never done the race before so whatever happens it'll be a course PB. I had been thinking I'd draft off Adrian but he's gone way too fast for me now :rolleyes:. See you there! 0 -
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Hi mimojo, looks like you are busy.com lately, fair play for getting any sort of exercise in (though we all know here, exercise is a necessity, not a luxury, right?! )
I heard my name mentioned...I'm still learning on the sprints front so please anyone jump in if I'm saying anything that shouldn't be recommended!
I've grouped them into types:
- towards the end of a medium run (ex 4-6 miles), doing 4-6 of around 100m each, make sure to do a half mile warm down too, included in the overall distance, or not, depending on what you have to round up to
- as a warm up before a session: jog your usual distance and then do 2x 30-35 sec slower strides and then 2-4 shorter, snappier strides of 13-15 seconds each
- 6-8 hill sprints/form drills of 8-10 seconds each on the steepest gradient you can find, concentrating on strong arms, high knee lift, up on toes and fast leg turnover or similar on the flat if you can't find a hill.
There are more but these should keep you going for now. The beauty of all three above types is that they don't build up lactic, don't leave you wrecked (good recovery on all these is essential) and they recruit fast twitch fibres without too much effort. They can be done on 'down days' without affecting recovery between session days or a lsr.
Hope that helps!0 -
Bungy Girl wrote: »I think Usain Bolt was ready to hang up his spikes!
As far as I know it's all about fast but relaxed running, so you focus on good posture and quick feet but it's not eyeballs out sprinting where you might tense up. Dubgal and Career Move seem to have it sussed so might have some tips.
Yeah, I need to do a class, I've go so bored of my own routine. I'm just a bit wary of getting injured in a big class with unfamiliar moves. I may pick your brains on Sat please ?
Nice, your PB's already in the bag. It's meant to be flat and fast and I think the forecast looks good. I'm hoping 44:xx but I've never done the race before so whatever happens it'll be a course PB. I had been thinking I'd draft off Adrian but he's gone way too fast for me now :rolleyes:. See you there!
Thanks a mill for info on strikes, all makes sense. Def was more eyeballs out sprinting that I tried on Sat, wont be doing that again, nearly killed me!! I think I prob was pretty tense too, trying to go as fast as I could rather than focusing on my form.
Would def recommend the classes, I find I push so much more than when I am on my own. I think the trick is to focus on form, I don’t worry too much about keeping in time with everyone else, I try to focus on what I am doing and doing each exercise correctly rather than rushing through them. I agree there is the danger that doing something incorrectly could lead to injury, most good instructors will keep an eye on you and correct people that are doing something incorrectly. I often look up exercises from the classes on youtube etc to check the correct form so that when they come up again I am more aware on exactly what I should be focusing on.
I def feel I am getting stronger overall (well a teeny bit anyhow!), and I hope it will help with running in the long term and keeping me injury free. Absolutely anything I can help with just holler, I am relatively new to all this, only been in the gym about a year and a half so certainly not an expert, but if I can help I will no probs!!
Looking forward to K Club, first race since DCM :eek: so just want to go out and enjoy it and not put pressure on myself. Few in the club have said it’s a very fast course, & not to go off too fast, which I have an awful habit of doing! Wow 44:xx, absolutely not a bother to you! See you there!Hi mimojo, looks like you are busy.com lately, fair play for getting any sort of exercise in (though we all know here, exercise is a necessity, not a luxury, right?! )
I heard my name mentioned...I'm still learning on the sprints front so please anyone jump in if I'm saying anything that shouldn't be recommended!
I've grouped them into types:
- towards the end of a medium run (ex 4-6 miles), doing 4-6 of around 100m each, make sure to do a half mile warm down too, included in the overall distance, or not, depending on what you have to round up to
- as a warm up before a session: jog your usual distance and then do 2x 30-35 sec slower strides and then 2-4 shorter, snappier strides of 13-15 seconds each
- 6-8 hill sprints/form drills of 8-10 seconds each on the steepest gradient you can find, concentrating on strong arms, high knee lift, up on toes and fast leg turnover or similar on the flat if you can't find a hill.
There are more but these should keep you going for now. The beauty of all three above types is that they don't build up lactic, don't leave you wrecked (good recovery on all these is essential) and they recruit fast twitch fibres without too much effort. They can be done on 'down days' without affecting recovery between session days or a lsr.
Hope that helps!
Hey Dubgal, exercise is an absolute necessity, amazing after a rubbish day/week it can get your back on track!! Yes your name was mentioned as an expert on strikes front, and you didn’t disappoint, super advice thank you
Cheers for explaining it all out, least I know what I should be doing now. I have tried the hill sprints before but now realise the gradient wasn’t nearly steep enough, and was far too long (40-50 sec), need to locate a better hill! Going to try to incorporate a form of strides once or twice a week into my routine and will def try out these three types and see how I get on. Also good to know the science behind it & when they can be done, really helpful cheers!
Wednesday 08/04
Recovery Run – Approx 3 mi
Legs in bits after TRX yesterday so just took this one very very easy, no watch, just did my usual loop.
Thursday 09/04 - AM
HIIT Class (40 mins)
2 Build up circuits, 1 full circuit 1) Standing Burpee, 2) Straddle jumps w/squat, 3) Mountain Climbers, 4) Single leg knife jacks, 5) Press ups, 6) Reverse crunches
Will take it easy tomorrow before K Club on Sat, hope the weather holds up now0 -
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good luck on Saturday! weather is looking good, 9-10 degrees & sunny so a bit cooler (good!) with some breezes (hopefully at your back..)Kick ass tomorrow enjoy, most of all!+1 all the best tomorrow!Best of luck tomorrow, sounds like it will be a great day! Relax and enjoy it!Good luck tomorrow mimojo.hillsiderunner wrote: »Good luckBungy Girl wrote: »Congrats in advance on the PB!
Cheers all, going to try to stay relaxed & enjoy it :-)0 -
Race Report
K Club 10km – 11/04/2015
After pretty sporadic training lately had hoped to be better prepared for this, but decided just to try to go out and enjoy it & see how I got on. Have never done a 10k before so whatever happened it would be helpful to have a 10k time & work towards improving it. Wasn’t going to put any pressure on, just give it a go & see how I got on.
Had the usual brekkie of porride, natural yogurt, honey & banana and plenty of water around 7.45 to allow for digestion. Arrived around 9.45 (I am eternally early) having made the 12 minute journey to the K Club. Picked up my race number, popped to the loo (fancy loo’s no less, no smelly portaloos to contend with here!) & headed back to the car. I find I can get very nervous before races & really hate standing around on my own like a big lemon not entirely sure how I should be warming up etc, so I headed back to the car & had the Irish Running Mag to keep me company. Read through this until about 10.45, then did about 10 mins of light jogging & some stretching & lined up right before the off. Was really glad I did it this way, I tend to go to the start line way to early & have cooled down & am freezing by the time the race gets going. Now I know I probably should have done a bit more of a warm up but my plan was to start off easy to figured I would warm up then anyhow (not very technical I know!)
The start line was very congested & narrow. I guess I haven’t a clue really, the only races I have done have been in the Phoenix Park so this was all new to new. I didn’t really know where to position myself so just stayed around the middle. I had worked out a rough plan in my head, very basic really, aim for 9:30 pace for Mile 1 & 2, 9 for Mile 3 & 4 & 5, and try to push to 8:30 for the last mile if I could.
As we set off it was congested and fast, and I had to remind myself numerous times to slow the f**k down woman! I have an awful tendency to get caught up at the start and go off way too fast, and die a death after, so was determined not to let this happen. It filtered out a bit pretty quickly which was good, and tonnes of people were passing me out but didn’t let it bother me, with the quick start I think my pace for Mile 1 was around 9ish. Once we left the K Club it was 2 loops before we headed back in. The crowds had really filtered out and I picked out a lady up ahead to keep an eye on as she seemed to be doing a similar pace to me. I fell in about 9:30 and ticked along. I started having doubts, as I always do at the start of a race, god what if I am going too fast, imagine I couldn’t finish bla bla bla, but tried to get those out of my head. Was feeling good, the pace was very manageable and I kept an eye on the watch every few mins to keep myself in check. It was pretty warm and sunny, but there was a cold breeze all the same, which caught your breath at times. We took a left, and there was a water table (not sure if it as official or just some lovely people outside their house, but I was glad to see it whatever the circumstances!), and grabbed a cup. At around 2.8 miles the motorbike came through and the speedy men came flying past, so that kept my mind busy, trying to figure out what time they would finish in etc.
When we arrived at the start of the second loop and turned left, there was an almighty breeze that we were now running into and it made it a bit tougher. However was still feeling good, was maintaining my pace well & at least I knew the route. When we would come back to the end of that loop again would be at 8k. I continue to keep an eye on the lady up ahead. I think I was between 9:15-9:30 there or there abouts anyhow. Again reached the water table which was again very welcome, and kept ticking along.
When we reached the end of the loop again at 8km, I took a quick check on the time, and decided to try to up the pace a little. I wanted to keep it around 9ish, and push on a little. It was starting to get tough, and my breathing started to get a bit laboured too, but tried to be careful not to go too mad. I passed a couple of runners, and finally say the 9k mark. Really I should have kept my pace as is for another bit, but decided to try to get to 8:30 at this stage, which I managed, but coming back into the k club and down the hill I was starting to fade. When we hit the roundabout there was a serious gust of wind which did not help matters, but tried to push on as the finish line was in sight. I could see the time & really tried to push, and anything I had left at that stage I used up!!
Watch Time: 56:02:04
Distance: 6.21 mi
Av HR: 172 bpm
Av Pace: 9:01 min/m
I think my official time is 56:08 – speaking to someone after said that there was no mat at the start so everyone will have the same start time, so my watch time will likely be quicker than official.
Overall am very happy with this I have to say, training really hasn’t been hectic or specific, I feel that if I get my ass in gear & get a training plan on the go I can certainly improve on this. I actually really enjoyed it, the course was lovely and flat, the distance a good challenge & temperature on the day nice (bar that god damn wind!). I didn’t put any pressure on myself & was relaxed before hand which really helped. It has reminded me how much I LOVE doing races, duno what was wrong with me lately with not signing up to stuff, think I need to target a few more similar distance races, and soon and get a training plan on the go.
I wonder if I could have increased the pace overall, I started off conservatively so maybe I could have pushed on a bit, but then I was well aware of my lack of running lately so I think I made the right call today. My computer hates my garmin so will have to wait until Monday to see my splits, dying to see if I managed the elusive negative split, unlikely Id image!
So that is folks, sorry it was very longwinded! Hope everyone enjoyed today & its PB’s all round, looking forward to the race reports! Went in after & it was a great spread, managed to bag myself a cookie and banana which I devoured. Had a quick look around but shur duno how I was guna recognise anyhow unless they had username printed on them somewhere!
EDIT 13/04
Mile Splits: (1) 8:55, (2) 9:32, (3) 9:12, (4) 9:13, (5) 8:59, (6) 8:32, (0.2mi, 7:43)
KM Splits: (1) 5:20, (2) 5:47, (3) 5:58, (4) 5:47, (5) 5:43, (6) 5:42, (7) 5:40, (8) 5:35, (9) 5:27, (10) 5:00
5km Split: 27:26, 10km Split: 56:020 -
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W/C 13/04
Monday 13/04 - Recovery – AM
Distance: 3 mi
Time: 31:39
Av Pace: 10:33 min/m
Av HR: 156 bpm
Legs were tired & had a few aches & pains after Saturday so took it nice & handy on this one, nothing serious I don’t think, just felt like I did some work on them! Haven’t been out running much in the mornings lately so this was lovely to have it totally bright, reminds me of last summer.
Monday 13/04 – PM
Camogie (1 hour)
Legs still were not great so don’t think I was of much use at this session at all, I had to go along as the gear was in the boot of my car, think I might have given it a miss if not. Any kind of faster running was starting to hurt, especially towards the end, so had a hot soak when I came home (can I recommend Bomb Cosmetics bath bombs, gorg!) and felt a good bit better after.
Tuesday 14/04 - AM
HIIT Class (40 mins)
2 Build-up circuits, 1 full circuit – 4kg DB: 1)Walking down to press ups, 2) Mountain climbers, 3) Squat jumps w/ overhead single DB lift, 4) High knees sprint w/ DB, 5) Squat with rotating shoulder press, 6) Rotating knife jacks w/ single DB.
Decided to give club run a miss this evening, legs were still feeling pretty tired and sore so said would give an extra days rest
Wednesday 15/04 - Easy – PM
Distance: 3.6 mi
Time: 37:30
Av Pace: 10:25 min/m
Av HR: 152 bpm
Again keeping it easy & short as legs still not 100%, and did plenty of stretching after.
Thursday 16/04 – AM
Cross Trainer (10 mins)
HIIT Class (40 mins)
7 Sets x 20 Reps, 10 secs rest between set – 10kg BB, 4kg DB: 1) Squat with barbell shoulder press, 2) Squat jumps, 3) Lunges with lateral raise, 4) Renagade Row, 5) Mountain Climbers, 6) Upright Row, 7) Burpies
Planning a trip to AK this weekend to update Mizuno Inspires 9’s for new runners, oooh exciting! Looking at my runners they are getting very worn in places, prob should have done this sooner tbh, think there is about 400 miles or so on them now.
Just can’t get into the Inspire 10’s, have tried them out plenty of times now & just don’t like them at all, still getting weird numbness and pain after wearing them, that will teach me to not chance buying online in future! Still though chance for new fancy colourful runners 0 -
the 11s are out now,,club discount in runlogic
Planning a trip to AK this weekend to update Mizuno Inspires 9’s for new runners, oooh exciting! Looking at my runners they are getting very worn in places, prob should have done this sooner tbh, think there is about 400 miles or so on them now.
Just can’t get into the Inspire 10’s, have tried them out plenty of times now & just don’t like them at all, still getting weird numbness and pain after wearing them, that will teach me to not chance buying online in future! Still though chance for new fancy colourful runners0 -
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had been wondering for ages about a suitable hill so used one side of the railway bridge this morning and it was ideal. I’m sure people waiting for the train think I’m unhinged but its a good hill! Kept these short and snappy, about 14/15 secs each, with slow jog back down (paces: 7:32, 7:33, 6:46, 6:36, 6:36, 7:21, 7:00).
wow, really super paces there :-) I'm sure people up and down the train lines are seeing a lot of us out doing hill sprints over railway bridges they're ideal! 0 -
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