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Running in the Real World
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Sunday 22nd March
50 min easy: 5.07 mi/8.16 km
9:52 min/mi; 6:08 min/km
Nice run early in the morning on the Ards pensinsula, along the coast -- ran beside the Atlantic, Dublin Bay and the Irish Sea this week, not all in the one run obviously. I was wondering if the Garmin would still call this kilkeel running since i'm actually in Co. Down, but the battery died before I could test it.
Legs still feeling a bit sluggish, have a bit of a cough too, so will definitely take tomorrow as a rest day (so no need for any scolding
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Off to a 4-year-old Frozen birthday party for the afternoon... that will test my stamina more!0 -
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Oh I don't think I'm capable. Would rather a long, flat run on Friday night and then drive up on Saturday, maybe a mini hill run on Sunday. I don't know how you train in Donegal. I find it so tough, that and the journey!
Will see.
It's worth it for the views and landscape... and it'll toughen you up 0 -
Monday: Rest day (Planned)
Tuesday: Rest day (unplanned, caused by a mix of procrastination, a long lunch, mad hailstone showers and stuff to do)
Wednesday: 4 x 4mins @ 5k pace, with 3 min recovery
total: 52:51 min; 9.06km/5.63mi; avg 5:50/km; 9:24/mi
I was annoyed with myself for missing yesterday's run. Session is normally Tuesday on the plan, so did it today instead. I have had a bit of a cough, nothing major, but noticed a bit of wheeziness before I set out... with everyone being so sensible around here these days, I decided I'd see how I got on but keep an eye on that.
16 min warmup brought me past Clontarf baths and started the first interval there. As usual, the 5k pace felt challenging but not too hard this time, but I was relieved to hear the beeps signalling the end of each 4 minutes. Jogged in between for the recoveries.
Happy that the first 3 intervals were sub 5min/km (8min/mi). Probably did the first one too fast as the pace slipped on each subsequent one! Starting the 4th one, decided not to push as hard so that was deliberately slower.
5k pace splits:
1. 4:44/km 7.38/mi
2. 4:51/km 7:49/mi
3. 4:55/km 7:55/mi
4. 5:06/km 8:12/mi
Very pleased with this, felt great after it... so much more interesting having sessions to vary the training, I feel like I'm really starting to understand pacing better.
Oh yeah, also dusted off the HRM for this one... it got up to 135bpm during the warmup, then fell to a steady 80bpm for the intervals... so either I'm a freak of nature with unnaturally low heartbeat or the darn thing wasn't working
Beautiful morning in D3... the sea was like glass and no wind.
Spent the afternoon in the ya-zoo with 3 little boys, ages 4 and 6... who were more interested in the playgrounds, the ice cream and the squirrels than in any wild animals... could have saved the admission! Although they did note that the gorillas like 'playing with their boobs' :rolleyes:
Claiming 3 hours shuffling around and freezing as cross-training credit. 0 -
5k pace splits:
1. 4:44/km 7.38/mi
2. 4:51/km 7:49/mi
3. 4:55/km 7:55/mi
4. 5:06/km 8:12/mi
Great splits! I see a sub-24 5K on the horizonSpent the afternoon in the ya-zoo with 3 little boys, ages 4 and 6... who were more interested in the playgrounds, the ice cream and the squirrels than in any wild animals... could have saved the admission! Although they did note that the gorillas like 'playing with their boobs' :rolleyes:
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Oh yeah, also dusted off the HRM for this one... it got up to 135bpm during the warmup, then fell to a steady 80bpm for the intervals... so either I'm a freak of nature with unnaturally low heartbeat or the darn thing wasn't working
I'm no expert, but I can say with some certainty that your 80bpm reading during the 5k paced intervals is incorrect.
I think a corpse would have a higher HR at 5k pace :pac:0 -
Monday: Rest day (Planned)
Tuesday: Rest day (unplanned, caused by a mix of procrastination, a long lunch, mad hailstone showers and stuff to do)
Wednesday: 4 x 4mins @ 5k pace, with 3 min recovery
total: 52:51 min; 9.06km/5.63mi; avg 5:50/km; 9:24/mi
I was annoyed with myself for missing yesterday's run. Session is normally Tuesday on the plan, so did it today instead. I have had a bit of a cough, nothing major, but noticed a bit of wheeziness before I set out... with everyone being so sensible around here these days, I decided I'd see how I got on but keep an eye on that.
16 min warmup brought me past Clontarf baths and started the first interval there. As usual, the 5k pace felt challenging but not too hard this time, but I was relieved to hear the beeps signalling the end of each 4 minutes. Jogged in between for the recoveries.
Happy that the first 3 intervals were sub 5min/km (8min/mi). Probably did the first one too fast as the pace slipped on each subsequent one! Starting the 4th one, decided not to push as hard so that was deliberately slower.
5k pace splits:
1. 4:44/km 7.38/mi
2. 4:51/km 7:49/mi
3. 4:55/km 7:55/mi
4. 5:06/km 8:12/mi
Very pleased with this, felt great after it... so much more interesting having sessions to vary the training, I feel like I'm really starting to understand pacing better.
Oh yeah, also dusted off the HRM for this one... it got up to 135bpm during the warmup, then fell to a steady 80bpm for the intervals... so either I'm a freak of nature with unnaturally low heartbeat or the darn thing wasn't working
Beautiful morning in D3... the sea was like glass and no wind.
Spent the afternoon in the ya-zoo with 3 little boys, ages 4 and 6... who were more interested in the playgrounds, the ice cream and the squirrels than in any wild animals... could have saved the admission! Although they did note that the gorillas like 'playing with their boobs' :rolleyes:
Claiming 3 hours shuffling around and freezing as cross-training credit.
Great splits Anna watch out St Anne's Park Run I see a pb coming soon.
Glad to boys enjoyed the zoo !!
And the gorillas. Good luck in Omagh to you and D.0 -
Bungy Girl wrote: »Great splits! I see a sub-24 5K on the horizon
would you g'way... I would be happy with a non-jingle bells sub 25 for now!Great splits Anna watch out St Anne's Park Run I see a pb coming soon.
Glad to boys enjoyed the zoo !!
And the gorillas. Good luck in Omagh to you and D.
Thanks A, how's your training going these days, what's next for you? and when are you starting a log 0 -
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Thursday: 62 mins easy
6.22 mi, 10:02 avg/10.01 km, 6:14 avg
The plan called for 50 minutes easy, but I overdid it a little. I had to pick up the car in Parkgate st, so ran to the Park then up the North road and back down Chesterfield and finally through the colourful People's gardens to parkgate St. The loop in the park was 10 mins longer than it should have been, but no harm in spending longer in the park.
Pace was fine, a bit tired, feeling the calves after yesterday -- the first sprinklings of rain started as I got to the garage, so no complaints!
Listened to a great episode of This American Life on the way... ideal podcast for 50-60 min easy runs.
I still get a great kick out of using running as a means of transport 0 -
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All going well Anna great Ireland in April mini in June and race series over the summer and sure a park run in St Anne's there too !!! That should keep me going !!would you g'way... I would be happy with a non-jingle bells sub 25 for now!
Thanks A, how's your training going these days, what's next for you? and when are you starting a log0 -
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Good luck in Omagh to you and D.Best of luck in Omagh tomorrow Anna.
Thanks guys, I am signed up to do the 5k 'fun run' and that's exactly how I'm thinking of it, so no pressure.
We did this two years ago -- D. did the half and I did the 5k... I had 5 stitches in my knee at the time and was jet lagged, so hobbled my way around but was delighted with a time of c. 27:30...
The best part was that the 5k finished in plenty of time to watch the end of the Half... one of my favourite running moments was seeing Ann Marie McGlynn win the ladies race. After a while, the announcer was calling her to the podium as the winner, but they couldn't find her -- she was back out on the course helping her club mates finish. I was so impressed by that (I realise now they were probably after a team medal, but still she was very impressive). I didn't know who she was at the time, but she was at the start of her comeback to running and is now a part of the Ireland XC European bronze medal team of course. And a Donegal sporting hero!
(oh yeah, I also got to cheer D on at the finish too :pac: and there was a great spread afterwards!)0 -
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