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Playing the Numbers game: Sub 5;10;17;36;60;80
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Saturday 22nd October: 7 miles with 4 x (2min &5k, 1min @5k, 30sec @ 5k)
Went out just before lunch for this and as I was pressed for time, I just ran down to the local GAA pitch. Weather was perfect for running and enjoyed the quick bits. It was a good workout without getting very tough. Over in a flash too.
Managed to get some core work done in the evening.
Sunday 23rd October: 12 mile @ 7:59 avg pace
Went out mid morning for this as decided to treat myself to a Sunday morning lie-in - what's seldom is wonderful
.
The only drawback was that I missed the dry part of the day and it was raining persistently when I headed out. Couldn't settle on a route so just stuck to around town and it was all a bit makey-uppy. Was listening to a Springsteen gig I had just downloaded so quickly zoned out and the miles flew by with the pace picking up the more I zoned out. Legs were full of zip and it was one of those runs where I felt I could have run all day!. Even the rain eased off and the sun came out to make it one of those lovely autumn running days that I love.
Splits: 8:20;8:09;8:7;8:06;7:57;7:58;7:45;7:57;7:50;7:47;8:10; 7:43
Got a good core workout done too to round off a decent weeks work.
Weekly Total: 43.5 miles0 -
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Wednesday 30th November: 7 miles @ 8:07 avg pace:
Set the alarm for 5:30 and was rewarded with the perfect morning for running. Had to stop after 5 miles to take off the gloves and hat (even with the new aerodynamic haricut!!)
Legs were nice and fresh and felt good.
Got the darkside routine done as well in the evening.
Thursday 1st Dec: RestFreezing Fog and frozen footpaths put the kibosh on the plans so just swapped around days.
Friday 2nd Dec: 6 miles @ 8:07
Seen an opportunity to get out at lunchtime and grabbed it. Another perfect day for running with sunshine and no wind. Legs felt fresh.
Saturday 3rd Dec: 7 miles incl jingle bells 5k @ 18:20
Had decided to do this late and main reason was that the young lad was looking to do a 5k and we were in the park anyway for the day.
Was fairly relaxed as there was no pressure on this given the interrupted training of late. However, I did want to give it a good blast as it would be a useful indication of where I'm at. Done a few mile warm-up (some with the young lad) which was good fun and lined up beside OFAR at the start.
I knew early on that I was rusty as the effort was up and was hitting 3:45 avg pace. Still I had started fairly far back so was enjoying passing people and working my way through the groups. Was feeling strong and couldn't believe how quickly the kilometres where whizzing by and was still working my way through the field.
I was starting to feel the effort though at the 3.5km mark, which is probably an indication of the amount of training missed, and was mighty relieved when we hit the downhill section. I didn't push overly hard as I knew I wasn't near PB territory and sub 18 was gone too. I also felt a tightening in the right hamstring so just went with the generous downhill to the finish.
Done a cool down run back along the course to find the young lad and escort him home. He was thrilled with a new PB of 29:00
:)
Overall I was happy with my run, without pushing myself and it gives me a fair idea of where I'm at at the minute.
Hoping to get a good solid block of training under me over the next few months which should leave me in good shape for the spring.
Splits: 3:42;3:40;3:44;3:38;3:310 -
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Annie get your Run wrote: »Noo! you were there today? Tang you coulda said! Well done to you and BinB jnr.
Cheers. I think everyone was gone by the time I finished for the second time. Well done on the PB 0 -
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Monday 5th Dec: 5 miles @ 7:54 avg pace
Went out at lunchtime in glorious sunshine. Expected the legs to be tired but was the exact opposite strangely enough - felt like I could have run all day.
Darkside core routine in the evening.
Tuesday 6th Dec: 8 miles @ 8:30 avg pace
Out at 5:30 am for this and another very mild morning. Zoned out listening to second captains and miles flew by.
Wednesday 7th Dec: 1 easy; 4x400 w/400 rec, 1 easy, 4x400 w/400 rec, 1 easy
Was really pressed to fit this in today but found a window where I could fit it in if I went with a 1 mile warm-up and cool down instead of the prescribed 2.
Down to the pitch track and a 1 mile warm-up followed by a very quick stretch. First set of 400s felt good and controlled 81;80;80;81. The 1 mile easy went very quick and was straight into the second set of 400s. Last two I was fairly tired and starting to hang on 80;81;82;81.
Home for the world quickest shower and out the door and into my meeting without a second to spare :cool:. Think I stopped sweating 30 mins in
Thursday: Rest
Another very long day at work meant moving days around and took this as my rest day. Did manage to get darkside routine done though.
Friday 9th Dec: 2 easy including 4x200 w 200 rec, 3m @ 6:20, 2 easy w 4x200 w 200rec
Had intended to get this done at lunchtime as I was working late but got called to a lunchtime meeting meaning I had 20mins to get something to eat at lunchtime. Finished work at 7 so decided to do this straight away before I could talk myself out of it.
Knew it would be tough as I was tired, thirsty and hungry. Still first 2 miles felt ok and the quick bits were fine. The first mile was ok too but soon started to tire and I knew the pace was dropping but wasn't beating myself up about it given how I was feeling. Considered stopping a few times but kept going and was mighty relieved when the 3 mile were done. Splits were 6:18;6:36;6:26.
Last 2 mile were fine and fast bits weren't too bad.
Not the best executed session but it got done.
Saturday: 6.25 miles @ 8:12 avg pace
Snuck out while strictly come dancing was on and was rewarded with a lovely evening for running. This flew by and legs felt nice and fresh.0 -
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Sunday 1st January: 10 miles with 9 at MP.
Nothing like starting the New Year with an easy one!
After a generous amount of alcohol last night I was a wee bit wary of this one but knowing I had knocked the same one out a few weeks ago, decided to go for it this morning.
It was the coldest morning in quite a while when I was setting out and broke out the new running gloves I got in the winter sales. Somehow they have shrunk since I tried them on in the shops and they are an extremely tight fit. Still by the time I hit the turnaround point I didn't need them anymore so they did what was needed!
As for the run itself, I was comforted by the fact that the previous attempt at this was fresh in the head and I expected it to feel tough for the first third and it proved so. Again the middle bit just flew by and I was fairly comfortable. When the watch beeped for a 7:03 mile, I increased the pace without any difficulty even though I was keeping the target fairly fluid between 6:50 to 7:00.
Delighted with this and felt strong apart from the first few miles. Done 6 strides at the end in spite of the protests from the legs.
Splits for MP miles:
6:50
6:47
6:49
6:42
6:57
6:45
7:03
6:47
6:53
Total: 10.3 miles
Also managed to squeeze in a core session so not a bad start to the year.
Running targets for January are:
1. Hit 200 miles for the month
2. Do a 10mile @ MP run at least once
3. Get weight down to 11st (+/- 2lbs)
4. Do at least one race
5. Do core work 4 days a week
6. Do at least one long run of 14 miles0
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