Chasing the sub 50 10k - for what seems like forever

Bluesquare

Kennyg71 wrote: »

You're right BS, if you race instead of training you will not see benifits and not
being able to complete session as going to fast tells its own story, if I where you
I wouldn't worry to much about keeping up and just hit right paces if you take a
little longer, shorter recovery of more benifit than going eyes out.

Not to mention increased risk of injury! Mararhon training due to kick In next week so the sensible hat will have to remain on for rest of summer if I am to make it to the starting line !

Bluesquare

Long run on Saturday morning . The rain and coastal wind made this not the happiest of runs! Good to be out and doing it but still my bed was cosy !

First 8k slow and miserable and into the wind . Legs felt heavy and energy levels seemed depleted. Felt like taking a short cut back to the car. At about the 8 k mark after a long slow drag we turned into some serious country roads . The traffic had started to pick up as we started later than normal . I appear to be a very dangerous country road runner. My legs just keep taking me away from the ditch into the middle of road . Girls had to keep steering me back !

With the driving rain/wind and the nervous running twitch the pace picked up - needed to get out of there! So after an 8k start @ 6.10 the pace drop to 5:10 for a couple of k. Once we were safely back on footpathed terrain the adrenalin kick stopped a back to business as usual. The rest was at a steady enough pace - soaked through at this stage we wanted to get home before the blisters arrived.

So all in all 10 miles at 5:42 . A kind of progressive run . The burst of speed was interesting as I felt like lying down curling into a ball and sleeping a couple of mins previously .

So I'm only doing races where the roads are not closed off - and they are windy country roads !

Sunday slow 5k @ 550. Felt hard . Nice to have sun on face though . Sun I love you!

Bluesquare

Weekly total - 41k

Bluesquare

So the weather was amazing last night ! Incredibly warm and wonderfully wet!

Due to having a be late gene I managed to grab a baseball cap and rain jacket before leaving the house.

3k warm up followed by 3*4 min hills.

The hills were scheduled at a 5k pace but we seemed to be doing them at 5k effort and 10k pace. The hill was very slippy and the rain relentless . Clothes were getting wetter and heavier and my vision was blurred - glasses girl that I am (no mini wipers) . Despite this they were OK - they are kind of like hill tempos as opposed to actual sprinting up hills . The pace on average 5.05 min k .

The last time I did this particular session my repeats were faster well marginally @5.00 min k. Putting it down to the lovely weather .

4.5 k cool down if you can call it that .

Total workout out 7.5 miles . Not bad for a Tuesday evening .

Completely and utterly drenched - underwear and all despite wearing a running rain jacket ! Took a recovery shake on board followed by a protein bar and a bagel - so only tired today not achy . Well my arms hurt , must have been doing some weird stuff with them to propel myself up those hills!

Bluesquare

Thursday evening did 8.5 k with 6k of it at tempo pace 513 min k. A lot harder then it should have been and it wasn't that warm to have made a difference. it was supposed to be progressive but I just managed to maintain a steady pace .

Energy levels not 100%. Hopefully I'll get to the bottom of the reason why soon enough .

Beautiful evening for running . Shorts will be out !

I love the summer!!!! Sod all the haters ! It's never to hot to run in Ireland!!!!

Bluesquare

A quick 5k decided to just run and see what happened. Nothing gloriously to report apart from the weather. Need to work on the positive mental attitude . 5k in 26 mins . Felt tough enough was trying to relax and practice cadence- brain just kept flicking to scenes of wheezing carnage although that's not what was happening. Last k was the fastest by 20 secs(450 min k)despite the feeling I was going way slower - well apart from the the last 200m when I put the foot down .

Should have ran slow . Long run tomorrow with hangover !! That will be fun! Tucking into the zero!

Bluesquare

Long run - 18k .

This was not pleasant . That was the first and last time I will run more than 5k with a hangover ! Felt like I was running the last bit of a marathon . Breathing all over the place - legs gained about 10 pound each could barely lift them . Couldn't chat - all effort into moving - once i ran 9k I had to run back - it was the middle of no where . Never really drink a huge amount when running cause tend to do all sweating at end but yesterday I had drank 500ml by 9k. Took energy gel , jellies and one of those luzazade tablets to keep motoring .

Feet had swollen due to water rentention so toes were squashed and got blisters .

Weather was nice though !

Never again . No idea what pace was , I had no watch or phone . I was running much slower then the group and they doubled backed a bit to keep me company. Apparently they kept trying to speed me up in turn but the legs kept plodding away over a six min k no matter who was sent back! I'd say pace probably 6.15 min k.

Bloody hard run! One of the girls had been out with me the night before - she's obviously made of sterner stuff!

Had to sit down for half an hour after till the nausea past . Did I say never again !

Weekly total = 43k

Bluesquare

Well - I went to the doc yesterday for blood test results and as predicted iron stores are low and I'm borderline anaemic. Also low in vitamin D.

So back on iron twice daily and vitamin D supplements ( ain't cheap who knew)

Relieved - That I am not getting unfitter and there is a solution . Should be back fitting fit in a month . In the meantime I'll stick with the plan and relax a bit .

I was going to sign up for the cork half in 3 weeks ??? What to do - it could just be a long run ???? Buddy depending on me - well not that we would run together or anything !

Local 5k on next week - everyone doing it instead of training - should I or shouldn't I . Makes sense not to I suspose .

Bluesquare

A Fartlek was scheduled for last night and a good old soaking !!!

This running in the lashings of rain in the muggy weather brings joy to my heart !

First 7 k was so -so . No one seemed to be putting and real effort in and the fast distances were bewteen 100-500 m. No idea what pace because again forgot watch .

After 7k one of the girls didn't feel too good and had to walk/run back - I stayed with her incase she fainted or something - her symptoms sounded exactly low iron ish

So a long cool down . Once again completely soaked through !

Hopefully these tablets will work quickly - eager to achieve some gains!

tailgunner

Good to hear you got to the bottom of things. If I were you, I'd leave off racing until you're back to 100%. Mind yourself!

Bluesquare

Very frustrated today with my stupid body and its low iron stores .

I know it will sorted itself out soon and I should relax blah blah but every single time I get near my goal fitness level something happens . This is my second time now with low iron - I was taking multi vitamins , I eat a lot I red meat . I never run more than 4 days a week and never more than two consecutively . I don't treat tempos as a race every time and try to beat PBS every time I do a long run . But irrelevantly I get injured or something. Just want a rant . Running sucks this week!

Anyways I know the score - better I caught it now before it got worse and my marathon training was in full flow. I'll be back to normal in a month or so - plenty of time to pb blah blah .

Anyways 8.5 k last night @ 5.25. Should have been a twenty minute tempo in there - couldn't seem to manage to get the tempo speed going though - only managed about 5:15 which was worse than last week and much harder . Didn't make things better that half the group were way ahead and the other half behind deciding they were tired and not really bothered .Surely this flogging of dead horse has to help when horse does a jon snow!

Bluesquare

Long run yesterday started out well lovely sunny morning . Nice chatty pace until about 8k then that pace turned into torture . Struggled putting one foot in front of the other despite taking two gels .20k done @6.10 . Rain arrived to give us the obligatory soaking .I hope that this torture means something as energy levels increase ! 3 months ago I could run forever at that pace ! Definitely not doing local 5k I'm drawing the line at extreme Self abuse!

Was contemplating recovary run today but have managed to pull a muscle in my neck so going to be smart and rest.

So weekly total 39k

Bluesquare

Did 8k myself last night - no club . Kept the pace steady - now have massive head cold so there was never going to be another pace . Felt like I was going much faster but not to be . I think the key for me is to relax and forget about pace while trying to get iron levels back to normal .

8k @ 5:45

Achilles feeling a bit off. Roller to make an appearance later and back to doing calf lift excerises!

Hoping that I will have enough energy for the long run on Saturday !

Bluesquare

Had planned to do an easy 8-10k . Got duped into doing 300s whilst a rattling full of drugs - Sudafed , nurofen and zirtex .

So 4K warm up @ 5.36

6*300s at average 358 k min pace on grass.

4K cool down at 5.36

Last couple of 300s feeling a bit rough and looked like a clown with big red nose. Last in pack but I had my list of excuses - main one being they are all bloody faster than me!

Enjoyed it in general - we did some funny dynamic warm ups which were a giggle - not sure it was the point mind:)

Felt energy levels a bit better in spite of sniffles ! Maybe that's the drugs talking !

Kennyg71

Bluesquare wrote: »

Had planned to do an easy 8-10k . Got duped into doing 300s whilst a rattling full of drugs - Sudafed , nurofen and zirtex .

So 4K warm up @ 5.36

6*300s at average 358 k min pace on grass.

4K cool down at 5.36

Last couple of 300s feeling a bit rough and looked like a clown with big red nose. Last in pack but I had my list of excuses - main one being they are all bloody faster than me!

Enjoyed it in general - we did some funny dynamic warm ups which were a giggle - not sure it was the point mind:)

Felt energy levels a bit better in spite of sniffles ! Maybe that's the drugs talking !

Hey BS, Dynamics warm up muscles and prepare for faster running to
come, think you are running them 300 way to fast, should be 67-77 sec
per rep and that's when you are feeling good. Mind yourself and slow down:)

Bluesquare

Kennyg71 wrote: »

Hey BS, Dynamics warm up muscles and prepare for faster running to
come, think you are running them 300 way to fast, should be 67-77 sec
per rep and that's when you are feeling good. Mind yourself and slow down:)

Thanks kennyg Just messed with the garmin and the average time was 72 mins so within your reference . Can I ask where you got the reference from - the scheduled I have was vague and said 90% effort ! I was recovering ok bewteen reps but my legs do not turn over quickly - I don't think I can actually run faster even for 50 m. I was trying to copy the form of the speedsters . Not that I'm trying to be a sprinter or anything but my lungs unusually have the upper ground for intervals - opposite for 10k!

Hope your calf is healing up. It's hard not to think about it in the taper madness. Might be doing the half myself - not to race just because I like cork so much .

Kennyg71

Bluesquare wrote: »

Thanks kennyg Just messed with the garmin and the average time was 72 mins so within your reference . Can I ask where you got the reference from - the scheduled I have was vague and said 90% effort ! I was recovering ok bewteen reps but my legs do not turn over quickly - I don't think I can actually run faster even for 50 m. I was trying to copy the form of the speedsters . Not that I'm trying to be a sprinter or anything but my lungs unusually have the upper ground for intervals - opposite for 10k!

Hope your calf is healing up. It's hard not to think about it in the taper madness. Might be doing the half myself - not to race just because I like cork so much .

If you put your 10k or 5k time into McMillan running calculator and
check training paces, you will see sprint paces for various sessions
I based you on 50min 10k and gives a range of 67-77 sec when fully
fit, if you are not well shouldn't really take these on, they are purely to
Premote fast leg turnover so they should feel hard, if you are under
weather you will just be pushing body way to hard. Earlier on in year
I was doing about 10 of these at about 60sec per rep, and 3 mile road
race at tempo pace and 3 easy days running, at 2x 45 mins easy
And 1 X 90 mins easy and knocked 1.30 mins off 5 k time. So you
Don't need to kill you self.

Tempo session probably a bit 20- 30 sec slower than 5k time . Stopped doing
these once decided on Marathon, probably not much use to you for Marathon
training, more if you where doing 5-10k block before you begin Marathon training.you should join the Novice Thread for Marathon training really good
advice to be gained. My MRs runs same session with faster runner but at her
Speed, just means shorter recovery time and if you can cope with shorter
Recovery will benifit training more and you still have 5sec to spare in reps
so don't be afraid to run little slower.

Calf healing slowly but bit better each day, bit of time yet.

Bluesquare

Kennyg71 wrote: »

If you put your 10k or 5k time into McMillan running calculator and
check training paces, you will see sprint paces for various sessions
I based you on 50min 10k and gives a range of 67-77 sec when fully
fit, if you are not well shouldn't really take these on, they are purely to
Premote fast leg turnover so they should feel hard, if you are under
weather you will just be pushing body way to hard. Earlier on in year
I was doing about 10 of these at about 60sec per rep, and 3 mile road
race at tempo pace and 3 easy days running, at 2x 45 mins easy
And 1 X 90 mins easy and knocked 1.30 mins off 5 k time. So you
Don't need to kill you self.

Tempo session probably a bit 20- 30 sec slower than 5k time . Stopped doing
these once decided on Marathon, probably not much use to you for Marathon
training, more if you where doing 5-10k block before you begin Marathon training.you should join the Novice Thread for Marathon training really good
advice to be gained. My MRs runs same session with faster runner but at her
Speed, just means shorter recovery time and if you can cope with shorter
Recovery will benifit training more and you still have 5sec to spare in reps
so don't be afraid to run little slower.

Calf healing slowly but bit better each day, bit of time yet.

Some good advice in there - thanks . I think my heart still not in this marathon training yet - awaiting the mystical schedule from boss man so just following regular club plan at moment . Slowest runner in group so will have to use your Mrs tactics going forward to survive the summer !
Hope you taking it easy ! Might be a scorcher Monday yet!

Bluesquare

Long run sat was the best in a long while . Actually didn't feel like dying after 10k despite the head cold. Managed to finish strong and feel like a could go further .

Started slow 6.10 min k and finished steady 5.33 min k.

Chatty pace till about 14k then the pony escaped and we were off.

So 19k @ 547 min including gel stops and blow nose stops.

Really have issues with those bleedin gels - have to stop and take them . Think I need a different brand.

So going to do cork - feel like energy levels are almost back to normal . Have to finish the bloody course so I can wear that teeshirt from 2013! Can't bring myself to wear it !

Would love to aim for 155 but finishing is the key ( dnf in 2013) . Or a pb be good as well ( less than 159).

Plan is to just run and see what happens.

Bluesquare

10k with 20 min tempo @ 10k pace in middle

so warm up 3k @ 550
4K tempo - 501,507,511,453
3k cool down at 550
Felt tough - readjusted pace several times to try and feel comfortably hard as opposed to just hard but kept slipping back to uncomfortably hard!

Not sure energy is were I need it to be yet . Calf feeling a tad tight - can't seem to pinpoint spot though - feels fine when running mind. Weird.

Taking it easy for rest of week now to have rested legs for Monday . Does that mean two more runs or just one.

I'm thinking a very slow 3 miler tomorrow and maybe 8k Friday with one or two miles a half marathon pace !

May have to rethink plan for Monday - need a if its this warm plan!

Bluesquare

I love the sun .

Lunch time 5k - supposed to be easy/recovary not sure what it was maybe steady/ hp tempo

Brought phone which decided to miss a couple of meters here and there and I paused it a couple of times by accident so pace is anyone's guess.

The phone is confused - map my run that is - I think it's because I am forever changing from mile to km. I know I didn't run a km in a 7 min Mile.

So I'm guessing 5k at 845 min mile

Bluesquare

Five k yesterday at half marathon pace 5.32 ( wishful thinking me thinks) .

Felt hard - still very congested . Why do I do it to myself . Two weeks I have had this stupid allergy cold thing. Thinking it had to be allergy because no other symptoms . Seriously annoying - I have tried changing antihistamine , taking Sudofed got some spray thing for nose . Nothing working . No idea how many blow the nose stops I'll have to make Monday . I apologise in advance to my fellow runners for any weird noises etc .

Not concerned about time - the negative man in my head is so over it already! Finding it difficult these days to run solo - I reckon I'll find a group going at similar pace and tag along . I may go with the two hour pacer for a bit . Stupid running

Kennyg71

Bluesquare wrote: »

Five k yesterday at half marathon pace 5.32 ( wishful thinking me thinks) .

Felt hard - still very congested . Why do I do it to myself . Two weeks I have had this stupid allergy cold thing. Thinking it had to be allergy because no other symptoms . Seriously annoying - I have tried changing antihistamine , taking Sudofed got some spray thing for nose . Nothing working . No idea how many blow the nose stops I'll have to make Monday . I apologise in advance to my fellow runners for any weird noises etc .

Not concerned about time - the negative man in my head is so over it already! Finding it difficult these days to run solo - I reckon I'll find a group going at similar pace and tag along . I may go with the two hour pacer for a bit . Stupid running

Just hold finger to one side of nose and let fly:) tissue only agravates nose.
some deodorant spray and after shave set me off, sinutab I have found works.

Bluesquare

Kennyg71 wrote: »

Just hold finger to one side of nose and let fly:) tissue only agravates nose.
some deodorant spray and after shave set me off, sinutab I have found works.

I wish I could do that ! shouldnt do anything on race day that you haven't practiced ! Still time to practice I suspose - well maybe not while running! Might try sinetab - no harm at this stage I've tried everything else!

Bluesquare

Well what can I say ! That was a disaster from start to finish ! At least I tried hard - legs went from under me at finish line and got a nice rest in medic tent for ten minutes and a bag of crisps!

I would generally be ok running in hot weather but yesterday nearly kilt me. By 10k I was wacked.

After a mile it was obvious that the distance we had run was out of whack with the signage but I assumed it would work itself out after a couple of miles - that didn't seem to be happening and it was very confusing trying to figure out revised times etc. Very de motivating . I stopped at all water stations to drink - screw top bottles were a bit of struggle. I think I need hypnotism because I am way to negative and kept convincing myself to walk for a bit . In saying that at the end I was in bits so maybe the walking was a good thing. Who knows.

All I know is that my stamina is rubbish - shoud have taken all advice and not done it / the head cold didn't help as I couldn't breathe through my nose and sniffed for the entire time .

Came over line at 204 10 - just behind two hour pacer so maybe would have snuck under the 2 hr mark if the race distance was correct . Wouldn't have gone down at the finish line as it was the last 750 meters that kilt me!

When will I ever learn. Never doing that race again - second time doing the half and second time it was an organisational disaster .

Crowds were super mind as were the medics! There were a lot of full marathon guys that seemed in a bad way in the medic tent . hope they were all ok.

Feeling ok today but so over running - the only thing going through my head was I am so not doing a marathon!

Kennyg71

Bluesquare wrote: »

Well what can I say ! That was a disaster from start to finish ! At least I tried hard - legs went from under me at finish line and got a nice rest in medic tent for ten minutes and a bag of crisps!

I would generally be ok running in hot weather but yesterday nearly kilt me. By 10k I was wacked.

After a mile it was obvious that the distance we had run was out of whack with the signage but I assumed it would work itself out after a couple of miles - that didn't seem to be happening and it was very confusing trying to figure out revised times etc. Very de motivating . I stopped at all water stations to drink - screw top bottles were a bit of struggle. I think I need hypnotism because I am way to negative and kept convincing myself to walk for a bit . In saying that at the end I was in bits so maybe the walking was a good thing. Who knows.

All I know is that my stamina is rubbish - shoud have taken all advice and not done it / the head cold didn't help as I couldn't breathe through my nose and sniffed for the entire time .

Came over line at 204 10 - just behind two hour pacer so maybe would have snuck under the 2 hr mark if the race distance was correct . Wouldn't have gone down at the finish line as it was the last 750 meters that kilt me!

When will I ever learn. Never doing that race again - second time doing the half and second time it was an organisational disaster .

Crowds were super mind as were the medics! There were a lot of full marathon guys that seemed in a bad way in the medic tent . hope they were all ok.

Feeling ok today but so over running - the only thing going through my head was I am so not doing a marathon!

Well done tough course and long course and very warm.

Bluesquare

Kennyg71 wrote: »

Well done tough course and long course and very warm.

My race sounds like a doddle now compared to your adventures . Hope your feeling ok and taking a well deserved rest .

annapr

Bluesquare wrote: »

My race sounds like a doddle now compared to your adventures . Hope your feeling ok and taking a well deserved rest .

Hi there, just caught up with your report... Looks like you would have been under the 2 hours if the bloody distance was right, that sucks.

Hopefully you've had time to get over it and are not OVER RUNNING any more!!! I'm counting on you to get that sub 50

And no fun ending up in the medical tent, jaysis

Bluesquare

Couldn't bring myself to run until Friday - too exhausted . I hope Monday didn't deplete my iron stores because I am that whacked !

Did 7k Friday and made an effort to try and make sure it was easy and over 6.00 mark. Wasn't that much of an effort in the end - that's all I could do!

It seemed to be that the humidity yesterday at lunch was close to 100% before the rain
Much stickier then cork on Monday .
Right leg felt stuff with aches in knee and hamstring. Felt better after.

I was in a puddle at the end - and I wouldn't be a big sweater as a general rule.

Did the weighing thing before and after cause convinced my hydrating skills during a race are awful.

Dropped a pound over 7k!
I'm sure that was unusual mind ! So that's the equivalent of about 500 ml an hour. I'd say on Monday I drank 200ml in total if even.

I have been asking around about other folk and what they drink during a race - everyone says only sip during a race but people cagey in giving me a number - as in do you sip at a 500ml bottle -is it finished at the end?? People cagey about the weirdest of things!

So don't feel like running , lost my mojo .

In other news our marathon schedule has appeared . I like it because it eases on the club sessions and tempos now done at at most hp pace . Some fartleks to keep a bit of faster movement going . Downside it spans five days . That's going to be hard on body and available time. I think the key for me is to get the easy bit right and to do hp pace etc. Hard when you train with a bunch of crazies

Bluesquare

annapr wrote: »

Hi there, just caught up with your report... Looks like you would have been under the 2 hours if the bloody distance was right, that sucks.

Hopefully you've had time to get over it and are not OVER RUNNING any more!!! I'm counting on you to get that sub 50

And no fun ending up in the medical tent, jaysis

I think I might have snuck it by a sec !!

The sub 50 might have to wait a while - I'm focusing on marathon training now for a while which hopefully involved nice easy running! All over easy running right now!

Bluesquare

Just back from a relaxed 15.5 k. Nice chatty pace . Downhill for the first 4K - which of course means last 4K uphill!!!! Rest pancake flat with lovely views and no traffic ! Really enjoyed it - drank a full 500ml of water which is unusual for me. It was very humid mind . Pulled back anytime we started to put foot down . Took a gel to try out a new one not sure we needed it though - kinetica and cola flavoured - nice and not too gloopy.

My breathing was a bit raspy on some of the uphill - mind you I was still chatting away . Going see how I get on in the next while and come up with a target for Berlin . I was supposed to be doing dun shaughlin next week but have just pulled out . Over racing for the minute. All going well I'll try the Fingal 10k and the rock n roll half . Not signing up until last second mind!

Bluesquare

That's actually a lie - cause I have signed up rock n roll already! Whoops

annapr

Bluesquare wrote: »

That's actually a lie - cause I have singled up rock n roll already! Whoops

So you might as well sign up for fingal too then! Might see you there.

Bluesquare

1st night of alleged marathon training .

20 mins tempo at marathon pace followed by 4*3 min hills

So 20 mins @ 5.37 (wishful thinking)
4-600m hills at 5.05
Cool down

Cool down 24 mins @ 5.43

Total distance including slow walk/jog down hills ( walk to about 20 m jog rest) about 12.5 k!

tough old session . Tired now!

Bluesquare

2nd day of marathon training;

Plan 35 mins easy

Actual : 5k easy

Went nuts all together and went out naked! Well without the garmin or phone . Trying to go easy and looking at the watch freaks me out the brain starts with the "shouldn't be that hard to go that slow " etc. So just trotted along a well beaten 5k track from my house. Nice running weather . Tried to focus and form but every time I do that I just go faster so I forgot about it.

I'm trying to be all over this easy running business- tomorrow should be interesting! Will folk really do a tempo at half marathon pace precluded by 5k of easy running . Doubt it.

If I'm doing extra miles I want to stick to the schedule or I'll be wrecked before I start .

annapr

Hey there, I found this post by Demfad really helpful for figuring out how to do easy running, without focusing on the watch. http://www.boards.ie/vbulletin/showpost.php?p=99855140&postcount=52

Also, be careful about training with your speedy club mates at their pace... Especially for marathon training, you need to find your own pace and not get caught up. I've heard lots of examples of people getting injured like that...

Bluesquare

annapr wrote: »

Hey there, I found this post by Demfad really helpful for figuring out how to do easy running, without focusing on the watch. http://www.boards.ie/vbulletin/showpost.php?p=99855140&postcount=52

Also, be careful about training with your speedy club mates at their pace... Especially for marathon training, you need to find your own pace and not get caught up. I've heard lots of examples of people getting injured like that...

Great thread Anna thanks - might be a good thing to practice on holidays away from the club !

Yeah I have been injured twice now trying to keep up with these guys - it's not only are they faster but they never follow the plan - hp tempo pace means 5k pace to them etc . I have a mini group now in the big group that are at about my level - so mid week runs should be ok. My Berlin buddies are a wee bit faster but enough to kill me over long distances , these guys will try to stick with the schedule but their easy and my easy don't exactly tally . We were all going to aim for sub 4 - but I have decided to change by goal - my friend Hal said if you train right and pace right there should not be a wall - so pick a realistic goal. I will see how the rock and roll pans out and go from there .

I am not going to run long distances by myself . Not a chance .I am hopeful that I can tag along with my mini group who are all doing Dublin and then I can add on some distance at the end .

Anyways I do go on .

Kennyg71

Bluesquare wrote: »

Great thread Anna thanks - might be a good thing to practice on holidays away from the club !

Yeah I have been injured twice now trying to keep up with these guys - it's not only are they faster but they never follow the plan - hp tempo pace means 5k pace to them etc . I have a mini group now in the big group that are at about my level - so mid week runs should be ok. My Berlin buddies are a wee bit faster but enough to kill me over long distances , these guys will try to stick with the schedule but their easy and my easy don't exactly tally . We were all going to aim for sub 4 - but I have decided to change by goal - my friend Hal said if you train right and pace right there should not be a wall - so pick a realistic goal. I will see how the rock and roll pans out and go from there .

I am not going to run long distances by myself . Not a chance .I am hopeful that I can tag along with my mini group who are all doing Dublin and then I can add on some distance at the end .

Anyways I do go on .

Why not do few miles nice and easy before you meet your running group and
then no harm if end of run is slightly faster, may work better, sometimes end of
run is when u need the distraction of company

Bluesquare

Kennyg71 wrote: »

Why not do few miles nice and easy before you meet your running group and
then no harm if end of run is slightly faster, may work better, sometimes end of
run is when u need the distraction of company

Sounds like a plan! Company is essential for me - if no company the little quitter man in my brain never stops with the nagging!

Bluesquare

Ok so training kind of went to plan

4 k easy translated to :
1st k. 5:55
2nd k. 5:47
3rd k. 5:35
4th k. 5:35

Then what was suppose to be hm pace:
5th k. 5:23
6th k. 5:13
7th k. 4:55
8k. 5:10
8.5k. 4:57

Was on a role but had to tie lace during 8th k-. Think my mojo coming back - first time I could dip under 5min k in a while.

Not to schedule but on bright side didn't do the mad 420 spilts that the others were at . Ignored them . Didn't have watch again just map my run and checked at end .


Done now till Sunday . Sports massage in morning so yay!

Bluesquare

Massage went well. Tight hamstrings but otherwise legs in good nick! One less excuse then.

annapr

Bluesquare wrote: »

Sounds like a plan! Company is essential for me - if no company the little quitter man in my brain never stops with the nagging!

He is a persistent little bastid!!!

Well done on the HM splits... But careful about going too fast!!

Bluesquare

annapr wrote: »

He is a persistent little bastid!!!

Well done on the HM splits... But careful about going too fast!!

Currently trying to squash another guy in there - one that thinks everything is perfectly super and whispers things like " we've got this , just pass your man there , champione, champione, ole ole ole "

The hm tempos are odd really when it's just 8k not sure what they are supposed to achieve as in it's really just steady running for twenty mins -- not threshold etc. If the whole session was at hm pace fine but 4?

The marathon schedule seems ok but seems to be lacking any real tempo or interval training -and we haven't had an explanatory session yet so who knows the whys behind some of the workouts . I

Bluesquare

Tired this morning - well it's very early to be fair !

Long run yesterday . Schedule called for 18k . 10k easy , 8k marathon pace . I chose to read this as fantasy marathon pace !

Was strangely looking forward to it as Thursday's session seemed to indicate the iron tablets were finally doing their thing . The persistent rain didn't even put me off which as a glasses wearer is normally a big moan fest.

Anyways picked a nice time to go because the rain was only a light drizzle and had a lovely cooling effect - would have been fierce humid without it . Could only find a kiddies bottle of water to bring with( practicing trying to drink on the run - normally rubbish )

First 10k was chatty and into a wonderful breeze - phew.

Tried to keep it slow because we knew there was hard work down the line . Country roads making me sniffly and breathing not as chipper as it should have been due to the Nose being out of action . I'm very precious about my breathing as I'm ashmtaic so once I'm comfortable the issue isn't in my chest I'm relaxed . Didn't stop the gossiping though.

First 10k @ 5:50 ish.

Stopped to take a gel - didn't really feel like I needed it but more of an experimental thing . Then foot down for the return leg - warmer now at this stage as the wind now at our backs .

Final 8k @ 534 approx . Last k at 5:25

Felt that I could have kept running but would have to slow down. Different runner completely then the one who showed up in cork . Plan is next weekend for long run to slow the easy but down to 6.00 min k plus to be able to do the mp segment . Will have to rely on garmin beeper for pacing or a bit . Even the mp bit is too fast.

My buddy has a new garmin and there was a gap bewteen watches at end of 100m. Assuming her watch is more accurate I really need a new one.?mght be worth thinking about a pace band!

Bluesquare

Last night i ran mp for 12k. The first 3.0k is down hill so handy enough - chatty easy pace , then we ran along a straight path for 3k before turning on our heels and back up the hill. Pace more or less the same the entire way. Not so handy on way back up. Very airless night - legs not feeling marvellous . Stiff nearly straight away after .

Tonight I did some cross training - 25 mins with my buddy Shaun T . Ript circuit - so include core, leg and upper body work.

On the countdown for holidays ! So hoping last minute sit-ups will work miracles!!!

tailgunner

Nice session!

Bluesquare

Session on schedule : 4k* easy , 2k at half marathon pace , 2 mins rest, 2k at half marathon pace

Actual session: 2k easy
2 k at hmp(5:25)
2k @ threshold pace (5:08) - making the pace names up now
Slow run 2 mins
2k @ ten k pace (5:00)

Pace was comfortably hard - at no point was my body screaming to stop. I was trying to maintain a fast pace whilst keeping the breathing under control - concentrating on form . Not that I really know what that is - but I was going with trying to minimise heel striking and fast cadence . Enjoyed the run a lot -last one with the group now for a while ! Happy enough go over hp pace for these small segments no real speed work on the schedule and still hankering after that mystical 10k pb

Bluesquare

Long run was ok despite the bi**tc*** and moaning before hand - too early n the morning , too long , who wanted to do stupid marathon anyway!

First 12k was supposed to be easy pace - after a heroic effort of trying to to stay above 6:00 k we failed - maintaining an effort of about 5:55 on average . To be fair about half the spilts are over 6.00 when we remembered to slow the pace. All in all the 12k was most enjoyable and time flew by - felt effortless . Took a gel at 12k just to practice - drank lucazade sport on route as well for a change.

We were supposed to speed it up at 12k to do marathon pace but only remembered at 13k . Total average pace for the remaining 10k including this one was 5:42 min k .

The pace felt fine until the last 2k - we turned into the beach and the sand and a slight headwind made it feel tougher so I got out of there to finish off. Last k in 5:25 min k. Again I could have kept running for longer albeit at a slower pace. Legs felt OK . Didn't take a second gel this week - felt like I had enough energy to carry on -not really sure what I should be doing gel wise . Took a recovary shake straight away after . Legs ok today although still a bit hobbled from the squats on Wednesday!!!

Need to squash in recovary run this morning - because after 2 o clock all bets are off . And oh yeah have to pack for the holidays in the morning

Bluesquare

Last run done in Ireland for a couple of weeks - recovery 5.5k @ 6.06. Proud of that . I know I still have to work on the slow but getting better .

Grand total for the week is 48.5k . I think I have finally gone over to the dark side , no hold on that's 30 miles!!! Longest distance I have ran in a week since 2009. Go me !! ( nothing like bikini season for motivation)

annapr

Good week for you... Do you have a target time for the marathon? Just wondering how you're setting your MP pace... And ok you can give out to me for nagging but 6:06 is not recovery pace!

Have a great holiday.