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Running away
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A good weeks running too and need to work on nutrition myself as well.
Don’t envy the toilet training. I’m starting for the 2nd time round with my unwilling participant tomorrow.
Oh stop, it must be the least glamorous parenting job (after giving birth i suppose). It's our 2nd attempt too, tried earlier on in the Summer but no joy then, slow this time too but i'm determined to stick with it. Best of luck
Another great week put down. Really enjoying your log updates.
Thanks Huzzah and ditto
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Monday, Aug 6th
Rest
Tuesday, Aug 7th
Plan: 60 mins easy
Total: 6.3 (1:03:14) easy pace
Avg Pace: 10:04 min/mi
Splits: 10:16, 10:10, 10:01, 9:59, 9:45, 10:16, 9:57 (.3)
Avg HR: 150 bpm
Wednesday, Aug 8th
Plan: Session
Total: 7.5m steady (1:13:57)
Avg Pace: 9:51 min/km
Splits: 9:47, 9:49, 9:25, 9:52, 10:00, 10:04, 10:02, 9:55 (.5)
Avg HR: 151 bpm
Comments: This was meant to be a session but i forgot to sync my watch so i didn’t have the session and by the time i realised i didn’t have enough time to go home and sort it out and get then get the session done so i went with a steady paced easy-ish run instead. This would have been very enjoyable if i hadn’t spent most of it trying to figure out how i was going to rejig the rest of the week to fit the 3 remaining runs in without doing 3 hard runs back to back. Very annoyed with myself over this. Figured out since how to set up intervals on the watch directly so i’ll know for next time.
Thurs, Aug 9th
Plan: 8x3mins CV off 2mins rec (target pace: 7:41-7:51)
Total: 7.7 m (inc 2m w/u & 1m c/d)
Intervals: 7:56, 7:30, 7:42, 7:40, 7:29, 7:45, 7:47, 7:44
Avg HR: 155 bpm
Comments: Briefly thought i made a mess of setting this up, did my 2m w/u and started running fast but realised the watch hadn’t beeped, quickly stopped the activity to realise i wasn’t in the workout, grrrr, so started again but skipped the 2m warm up lol!! Session went well, i love these short intervals - 3 mins of suffering i can handle lol. As usual for CV pace i just tried to zone in on 5k race effort and the splits worked out ok, there was a couple of outliers but those were due to the elevation, the effort was fairly consistent. Fairly wrecked after, sports massage booked for tomorrow, can’t wait, legs overdue a bit of tlc :cool:
Friday, Aug 10th
Plan: 20mins recovery or rest
Total: 2.3m (25:38)
Splits: 11:14, 10:57, 11:18 (.3)
Avg HR: 141 bpm
Comments: Physio maintenance session today and it was, wait for it… fairly positive!! Apparently i’m in good shape, shock! Hips a little bit tight but nothing like what he expected and everything else was good even the troublesome ITB. He seemed surprised :pac:. My legs are apparently more toned and feel stronger since last time i was in to him (end of May), only comment he did make was to make sure i’m getting enough carbs and protein particularly after hard runs as i’ve obviously lost a few kg, i’d already been aware of this myself but it was obviously good to hear it from a professional because i went home and cooked a big pasta and fish dinner for myself with enough for 2 days
So i’m feeling very relieved to be getting a clean bill of health at this stage of marathon training, fingers crossed things continue this way, i'm very wary after last year's experience.
Sat, Aug 11th
Plan: w/u + 60 mins moderate + c/d (target pace 9:23-9:40)
Total: 8.92m (1:25)
Moderate Pace Splits: 9:34, 9:27, 9:10, 9:07, 9:12, 9:22, 9:10 (.44)
Avg HR: 155 bpm
Comments: I had been looking forward to this when I saw the plan but by the time it came around I was less enthused, bit disappointed not to be doing my long run as I didn't like it hanging over me until Sunday but in the end I enjoyed this once I got into the pace, the first pace mile was a bit of struggle, i think i was still cold (it was nippy early morning) but still managed to hit the pace range and i was flying after that, thoroughly enjoy it.
Sunday, Aug 12th
Plan: 2hr 15mins easy
Total: 14.15m (2:22:44)
Avg Pace: 10:05 min/m
Splits: 11:05, 10:17, 10:06, 9:57, 10:25, 10:00, 10:07, 10:02, 9:56, 9:55, 10:04, 9:49, 10:43 (.15)
Avg HR: 151 bpm
Comments: Bit of boredom in the middle but it was grand otherwise despite kind of dreading having a 2nd early start at the weekend. This was my 3rd weekend in a row running a 14 mile long run, the first weekend was fast finish, the second was a progression run so this easy paced run felt very easy after those two - and my quads felt better for it too i can tell you, felt great after this compared to after last week's Progression 14 miler where i had heavy quads for a couple of days!! I'd half a notion of bringing this closer to 15-16m to step it up but this was already a high mileage week for me and while things are going well i don’t want to push my luck.
Comments: 47m and my highest mileage week ever. Feeling pretty good on it but I am starting to feel some general fatigue as i'd expect at this stage, I haven’t examined the plan for the week ahead yet but i'm hoping there'll be a few less miles, i've done 40, 45, 47 now so i think it'd be a good week for a step back in miles but we'll see what the plan brings.0 -
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A great week Ariana I’m not surprised with the results from physio. You have been so consistent all year and those 60 min easy paced runs you were doing have really stood to you I think.
Well done. The mileage really does creep up, doesn’t it?
It sure does. Never thought i'd hit 40 never mind mid-high 40s. But a step back in miles this week from glancing at the plan and my legs won't complain :pac:Well done on that week! Lovely words from the physio too, you're obviously doing all the stretching and rolling!
I wouldn't mind but i'm really not, well i mean i'm doing some but i'm not doing nearly as much as a i feel i should
Thanks, it was a good week alright. 0 -
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AuldManKing wrote: »I agree with the above - a super consistent few weeks and consistent year.
Really shaping up for you!
Now's the time to manage the little things - the right diet for the mileage, hydration, hows the running shoes, hows the motivation? And still keep time for all the Mammy stuff!
Thanks A, good advice, i do need to manage the small stuff. I woke up today with two big cold sores, i've a big fat lip with it, cold sores are not something i typically get. I need to sort the sleep and diet out big time now.
But i did just buy myself 2 shiny new pairs of runners in the last few days which makes me very happy! An upgrade to my current pair of Addidas Supernova's and my first pair of Mizuno's which aside from anything else are very very pink :eek: Dying to break them in now, i'm not really sure what came over me to buy 2 pairs at the time but i had ordered the first pair online on Friday (very reasonable) and then i happened to be outside a running shop on Saturday that i rarely get a chance to go to... so i popped in had a great chat with the guy there about all things running related and sure and well one thing led to another as it does and now i'm just hoping other half doesn't notice 2 new pairs 0 -
Ha, I got 'caught' with a new pair yesterday! I've given up trying to defend it - I just ignore the comments and/or roll my eyes like a teenager nowThanks A, good advice, i do need to manage the small stuff. I woke up today with two big cold sores, i've a big fat lip with it, cold sores are not something i typically get. I need to sort the sleep and diet out big time now.
But i did just buy myself 2 shiny new pairs of runners in the last few days which makes me very happy! An upgrade to my current pair of Addidas Supernova's and my first pair of Mizuno's which aside from anything else are very very pink :eek: Dying to break them in now, i'm not really sure what came over me to buy 2 pairs at the time but i had ordered the first pair online on Friday (very reasonable) and then i happened to be outside a running shop on Saturday that i rarely get a chance to go to... so i popped in had a great chat with the guy there about all things running related and sure and well one thing led to another as it does and now i'm just hoping other half doesn't notice 2 new pairs
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Ha, I got 'caught' with a new pair yesterday! I've given up trying to defend it - I just ignore the comments and/or roll my eyes like a teenager now
Have ye not learned anything about us men.....Tell us they're the same pair you always had and get annoyed that we don't pay attention to ye and hey presto, problem solved.....Next thing you know you have a bunch of flowers and a voucher for Elverys as an apology.lol0 -
Swashbuckler wrote: »Have ye not learned anything about us men.....Tell us they're the same pair you always had and get annoyed that we don't pay attention to ye and hey presto, problem solved.....Next thing you know you have a bunch of flowers and a voucher for Elverys as an apology.lol
Oh the little games we play 0 -
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Sunday, Aug 19th
Actual: 5m (52:52)
Avg Pace: 10:32 min/km
Splits: 11:18, 10:21, 10:28, 10:21, 10:14
Avg HR: 139bpm
Comments: Snook out early for this nice & easy few miles before a disappointing trip to Croker.
Comments: 40m. A decent step back on the previous few weeks, feeling better for the lower volume and intensity. I fluctuate between berating myself for not following the plan to the letter and believing in myself enough to know my limits, know when to skip a run or lower the volume/intensity to let myself recover without copping out… trying hard to do more of the latter and less of the former - it’s a work in progress :cool:
Great to see fantastic results from the 10-from-10 this week - especially delighted for my fellow grads BrownEyes & Skyblue, super running and coincidentally both have been the star pupils of the grads plans since graduation last year so if anyone (myself included) need proof that the plans work it’s right there immortal in the times and splits this pair ran yesterday and even better things to come no doubt. Delighted also for my former mentor wubble wubble who really seems to be hitting the good times lately, it’s great to see when hard work pays off.
Thanks E, you're too kind Fair play to the grads, going from strength to strength and continuing to show that most of us have no idea have far we can go in this game! Sorry that Galway lost, we were cheering for them too, but IMO Limerick were the better side. 0 -
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Wubble Wubble wrote: »Thanks E, you're too kind Fair play to the grads, going from strength to strength and continuing to show that most of us have no idea have far we can go in this game! Sorry that Galway lost, we were cheering for them too, but IMO Limerick were the better side.
Thanks J. We went away with mixed feelings, gracious in defeat i think for the most part. Limerick were the undisputed better side on the day and we couldn't begrudge it to them, it meant so much to them and we know from first hand experience the lift it will give the city to win it after a long time waiting! That last 10 minutes though talking about keeping a game alive :eek:0 -
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Monday, Aug 20th
60 mins easy
Total: 6.25 miles (1:04:28)
Avg Pace: 10:20 min/m
Splits: 10:21, 10:11, 10:15, 10:23, 10:09, 10:39, 10:32 (.25)
Avg HR: 139 bpm
Comments: Nothing memorably, standard bread and butter run.
Tuesday, Aug 21st
40 mins tempo (8:26-8:39)
Total: 8.1m (1:14:14)
Avg Pace: 9:09 min/m
Tempo Splits: 8:35, 8:16, 8:39, 8:31, 8:28 (.7)
Avg HR: 159 bpm
Comments: Found this tough, just a slog from the start, the evening felt muggy and i just wasn’t feeling the love.
Wednesday, Aug 22nd
60 mins easy
Total: 5.65m (1:00:20)
Avg Pace: 10:42 min/m
Splits: 11:06, 10:25, 10:37, 10:28, 10:48, 10:47 (.65)
Avg HR: 139 bpm
Comments: Felt really sluggish again today, this run felt anything but easy. Another half mile would have seen me hit 1000 miles for the year but i couldn’t drag myself another half mile that’s how bad this was.
Thurs, Aug 23rd
Rest day - glad of it! But littlest kid ended up vomiting bug going on all evening and through the night, grrrrr
(
Friday, Aug 24th
60 mins moderate
Total: 6.4 (57:40)
Avg Pace: 9:02 min/m
Splits: 9:10, 8:54, 8:56, 9:02, 8:59, 9:17, 8:57 (.4)
Avg HR: 152 bpm
Comments: Wrecked after being up a lot through the night, wasn’t feeling the love starting this run but i got into it and felt the love again very quickly, this was supposed to be moderate pace but i fell into easy tempo pace, ooops but it was a most enjoyable run and a great run to hit the 1000 miles milestone on! Checked some stats after this run and saw lots of nice round-ish numbers for 2018
Runs | 170
Time | 170hr 5min
Distance| 1005 miles
Sat, Aug 25th
2.5 hrs easy
Total: 16m (2:34)
Avg Pace: 9:37 min/m
Splits: 9:37, 9:23, 9:25, 9:25, 9:40, 10:14, 10:09, 9:34, 10:10, 9:35, 9:48, 9:33, 9:19, 9:26, 9:21, 9:11
Avg HR: 158 bpm
Comments: Up most of the night again so i wasn’t sure what to expect here. I had a slice of toast before i set off. Did this with a group, planned pace was 10min/m, obviously that didn’t quite happen but i felt good at the pace. I ended up on my own from 10-16 miles, a slog from 10-13 miles but i was grand again for the last few. I didn’t bother incorporating parkrun this week, was happy just to run it straight through. Also didn’t bother with gels, i had 200mls of water during the run, felt fine but was happy to gulp down some chocolate milk afterwards, it got quite warm in the latter half of this run. Spent the lonely miles thinking about a target for DCM, i’ve been thinking around 4:10 from the beginning of training, doing some mental maths i came to the conclusion that a 26.2 minute PB would give me 4:10:54 so i think i have myself a very well thought out scientific target for DCM LOL :pac:
Sunday, Aug 26th
60 mins easy
Total: 5.1m (53:15)
Avg Pace: 10:28 min/m
Splits: 10:45, 10:17, 10:14, 10:25, 10:34
Avg HR: 144 bpm
Comments: Quads a small bit heavy today, nice run, enjoyed this to loosen out. Loving the cooler evenings.
Comments: 47.5m. A week of 2 halves, very sluggish running in the early part of the week but finished the week with some lovely runs that restored my confidence, feeling pretty good 5 weeks into DCM training.0 -
Monday, Aug 20th
60 mins easy
Total: 6.25 miles (1:04:28)
Avg Pace: 10:20 min/m
Splits: 10:21, 10:11, 10:15, 10:23, 10:09, 10:39, 10:32 (.25)
Avg HR: 139 bpm
Comments: Nothing memorably, standard bread and butter run.
Tuesday, Aug 21st
40 mins tempo (8:26-8:39)
Total: 8.1m (1:14:14)
Avg Pace: 9:09 min/m
Tempo Splits: 8:35, 8:16, 8:39, 8:31, 8:28 (.7)
Avg HR: 159 bpm
Comments: Found this tough, just a slog from the start, the evening felt muggy and i just wasn’t feeling the love.
Wednesday, Aug 22nd
60 mins easy
Total: 5.65m (1:00:20)
Avg Pace: 10:42 min/m
Splits: 11:06, 10:25, 10:37, 10:28, 10:48, 10:47 (.65)
Avg HR: 139 bpm
Comments: Felt really sluggish again today, this run felt anything but easy. Another half mile would have seen me hit 1000 miles for the year but i couldn’t drag myself another half mile that’s how bad this was.
Thurs, Aug 23rd
Rest day - glad of it! But littlest kid ended up vomiting bug going on all evening and through the night, grrrrr(
Friday, Aug 24th
60 mins moderate
Total: 6.4 (57:40)
Avg Pace: 9:02 min/m
Splits: 9:10, 8:54, 8:56, 9:02, 8:59, 9:17, 8:57 (.4)
Avg HR: 152 bpm
Comments: Wrecked after being up a lot through the night, wasn’t feeling the love starting this run but i got into it and felt the love again very quickly, this was supposed to be moderate pace but i fell into easy tempo pace, ooops but it was a most enjoyable run and a great run to hit the 1000 miles milestone on! Checked some stats after this run and saw lots of nice round-ish numbers for 2018
Runs | 170
Time | 170hr 5min
Distance| 1005 miles
Sat, Aug 25th
2.5 hrs easy
Total: 16m (2:34)
Avg Pace: 9:37 min/m
Splits: 9:37, 9:23, 9:25, 9:25, 9:40, 10:14, 10:09, 9:34, 10:10, 9:35, 9:48, 9:33, 9:19, 9:26, 9:21, 9:11
Avg HR: 158 bpm
Comments: Up most of the night again so i wasn’t sure what to expect here. I had a slice of toast before i set off. Did this with a group, planned pace was 10min/m, obviously that didn’t quite happen but i felt good at the pace. I ended up on my own from 10-16 miles, a slog from 10-13 miles but i was grand again for the last few. I didn’t bother incorporating parkrun this week, was happy just to run it straight through. Also didn’t bother with gels, i had 200mls of water during the run, felt fine but was happy to gulp down some chocolate milk afterwards, it got quite warm in the latter half of this run. Spent the lonely miles thinking about a target for DCM, i’ve been thinking around 4:10 from the beginning of training, doing some mental maths i came to the conclusion that a 26.2 minute PB would give me 4:10:54 so i think i have myself a very well thought out scientific target for DCM LOL :pac:
Sunday, Aug 26th
60 mins easy
Total: 5.1m (53:15)
Avg Pace: 10:28 min/m
Splits: 10:45, 10:17, 10:14, 10:25, 10:34
Avg HR: 144 bpm
Comments: Quads a small bit heavy today, nice run, enjoyed this to loosen out. Loving the cooler evenings.
Comments: 47.5m. A week of 2 halves, very sluggish running in the early part of the week but finished the week with some lovely runs that restored my confidence, feeling pretty good 5 weeks into DCM training.
Now where did I leave that sandbags image? ;-/0 -
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Now where did I leave that sandbags image? ;-/
Ah look i have put more thought into it than it may appear. I spent a bit of time recently stalking a fellow grad's DCM 2017 on strava, someone who dipped just under 4hrs. His splits on the day told their own tale. He ran 8 miles at faster than my current HMP, in all he ran 13.1 miles faster than 9 min/m. I'd need to be training with a PMP of 8:40-8:50 min/m i reckon to allow for a conservative first 7 miles and when I factor in my current HMP is 8:49min/m well it just doesn't add up... I'd love to have a crack at sub 4 but i need to be realistic too, i don't want to finish 4:0x in a ball of pain; i'd rather have a super duper day out and finish at 4:10:54 0
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