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Thanks everyone for all the best wishes.
I'm not much for race reports but i'll attempt something
Chip time gave me 23:44 and a course pb of 26 seconds.
Immediate reaction:Delighted with this, i knew a pb was a very very long shot on this course so was pleasantly surprised to see my average pace was actually the same as my pb pace so not far off at all, next time
Delayed reaction: I'm pretty sure i didn't do it right... for a start I don't recall praying for the pain to end :rolleyes: And secondly reading Kellygirl's fab report today definitely left me feeling that my performance was a little lack luster.
But the beauty of the 5k is i can have another go soon enough again :P
Thanks for reading this far
No problem E, and well done on the course PB. Love the positive thinking regarding there being more 5ks to take on 0 -
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Well done E, isn’t that a great feeling that you didn’t give it your all yet you still ran very close to your PB! Can’t wait to see want you do at the next 5k
Edit! I’m not saying to didn’t give it your all either just that it must feel good that you ran a great race, got a great time enjoyed it and still weren’t keeling over at the end, like I would be at that pace! 0 -
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ariana` wrote:Delayed reaction: I'm pretty sure i didn't do it right... for a start I don't recall praying for the pain to end And secondly reading Kellygirl's fab report today definitely left me feeling that my performance was a little lack luster.
It's unlike you to be so hard on yourself
I don't agree. No point comparing but if you insist, K is fairly race hardened with recent efforts. Give yourself a chance to tune up a bit. Doing vo2max session pain does not fully prepare you for 5k race pain. Aggression comes with confidence. Super run. Well done0 -
Brilliant, absolutely loved reading this! I know you say your delayed reaction changed your thoughts about it a bit but honestly I think that sounds like exactly the right kind of experience. You got a major course PB, very close to your actual PB, and look how strongly you ran! Sounds like you enjoyed it and you were passing people consistently. I'd say the PB is there for the taking, but absolutely no harm in having a positive experience first to build the confidence. I'm sorry to hear you're second guessing it and I understand what you mean completely, but I for one am delighted for you!
Awwww!!!my 3 yr told me - "i hope you win", i said "i do too"0 -
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OOnegative wrote: »Great stuff E, that’s a great performance & nice confidence boost heading towards the summers racing!!!
Thank youWubble Wubble wrote: »No problem E, and well done on the course PB. Love the positive thinking regarding there being more 5ks to take on
Thank. Yup feeling strangely positive at the moment, not like me but bring em onYou did brilliantly. It was one thing after another for you for a while and you needed a nice enjoyable race with a great result at the end too. Don’t compare yourself to others as we are all in different places. I’ve had a nice steady few months with races to build on so it was ok for me to give me my all last night - it wasn’t enjoyable though and you needed the enjoyment of racing and the buzz of passing people etc. I’m delighted to see you back on track.
Edited to add I;m not saying you didn’t give it your all - ‘your all’ means different things on different days.
Thanks K. And yeah i know we're in different places at the mo. I was actually reading the article you linked on your log about over training and it had me checking my RHR for the past while and it was raised significantly from October last year until March this year :eek: Whether it was over-training, work stress, an underlying virus or a combination of factors... Anyhow, it doesn't matter now, it's back to normal since mid-March and things are on the up. Thanks for your kind words and continued encouragement and support.BrownEyes79 wrote: »Well done E, isn’t that a great feeling that you didn’t give it your all yet you still ran very close to your PB! Can’t wait to see want you do at the next 5k
Edit! I’m not saying to didn’t give it your all either just that it must feel good that you ran a great race, got a great time enjoyed it and still weren’t keeling over at the end, like I would be at that pace!
Oh C! And ye think i sell myself short, you could run 2 mins faster than that and then you might be keeling over but that pace would be a walk in the park for you, we need to get you to a 5k soon :P But thanks.well done E, sounds like you really enjoyed it and getting a course PB well done
more to come for sure and I hope it gave you a nice confidience boost you deserve things to go your way now
Absolutely a confidence boost, thanks N. Things are on the up for both of us nowSwashbuckler wrote: »It's unlike you to be so hard on yourself
I don't agree. No point comparing but if you insist, K is fairly race hardened with recent efforts. Give yourself a chance to tune up a bit. Doing vo2max session pain does not fully prepare you for 5k race pain. Aggression comes with confidence. Super run. Well done
Thanks P. And absolutely agree, i need more practice to get deep into that pain cave....strangely i'm kind of relishing the idea at the momentBrilliant, absolutely loved reading this! I know you say your delayed reaction changed your thoughts about it a bit but honestly I think that sounds like exactly the right kind of experience. You got a major course PB, very close to your actual PB, and look how strongly you ran! Sounds like you enjoyed it and you were passing people consistently. I'd say the PB is there for the taking, but absolutely no harm in having a positive experience first to build the confidence. I'm sorry to hear you're second guessing it and I understand what you mean completely, but I for one am delighted for you!
Thanks C, means a lot.I'm not sure if I'm more jealous of your time or the fact that you were able to eat a dinner before a 5k!
All joking aside, that was a really strong run from you and a harbinger of things to come over the summer. Well done!
:pac:
Thanks. And yes hopefully more to come.Great race E! Very strong finish too.
Would have to agree with the rest, bit of tuning-up and you'll be attacking your PB over the next few months
Thank you 0 -
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Cobwebs gathering here this past while
So in the weeks after my last post I pulled off 4 consecutive 5k PBs
28/05/19 - 23:28 (5 second PB)
04/06/19 - 23:00 (28 second PB)
11/06/19 - 22:52 (8 second PB)
18/06/19 - 22:42 (10 second PB)
In total that was 51 second PB from this time last year when i ran 23:33 on the same course as i ran the 22:52 time this year. I was so thrilled to run under 23 minutes, i really didn't expect that result this year, i was quite confident of a PB after the first race (23:44 - report in previous post) but i wouldn't have believed it if someone had told me i'd actually go under 23 minutes and not once but twice, delighted with and definitely the highlight of the year so far.
I think my times show how sometimes it's beneficial to race a lot. It definitely worked for me this time. In hindsight i can see that the first 2 i was easing my way back into the pain cave. And the results from the earlier two races gave me the confidence to really go for it in the last three races. Confidence being one of my big issues i think
I also did a 10k on 15/06 in 50:16. 20 seconds slower than my PB on the same course last year but my heart really wasn't in it, i was conscious of doing a 5k again 3 days later and wanting that to be the "main thing". No regrets either, it was worth it
My mileage for June was lower than the preceding 3 months but that's the downside of racing a lot. Hopefully July will pick back up closer to where i left off in May.
So what's next? I started a HM plan last week, the lowest mileage plan from Faster Road Racing. It won't be the perfect executive of a plan, at least not the early weeks as I've holidays, a wedding and a couple of other real life things going on but as much as I really relished the 5ks last month, i'm equally enjoying training again and just getting the miles in. My paces are a good bit hotter than previously but i'll keep an eye on HR and RPE as well and pull them back if i need too. The early weeks have only 4 runs per week so plenty of rest days to recover.
Thanks for reading.
Month|Km|Miles
Jan|156|97
Feb|172|107
March|194|121
Apr|216|134
May|246|153
June|188|1170 -
I've already congratulated you over on Strava, but when you see it all together like that it's really something! The thoughts of even running that many 5k races in such a short space of time, never mind PBing in all of them! :eek: Amazing. I wonder if there's something to be said for giving the distance a solid bash like that, particularly in terms of building confidence to handle the pain etc. That was my vague intention earlier in the year but it never happened! What do you think, having done it now?
Looking forward to more updates and seeing how you find FRR 0 -
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Cobwebs gathering here this past while
So in the weeks after my last post I pulled off 4 consecutive 5k PBs
28/05/19 - 23:28 (5 second PB)
04/06/19 - 23:00 (28 second PB)
11/06/19 - 22:52 (8 second PB)
18/06/19 - 22:42 (10 second PB)
In total that was 51 second PB from this time last year when i ran 23:33 on the same course as i ran the 22:52 time this year. I was so thrilled to run under 23 minutes, i really didn't expect that result this year, i was quite confident of a PB after the first race (23:44 - report in previous post) but i wouldn't have believed it if someone had told me i'd actually go under 23 minutes and not once but twice, delighted with and definitely the highlight of the year so far.
I think my times show how sometimes it's beneficial to race a lot. It definitely worked for me this time. In hindsight i can see that the first 2 i was easing my way back into the pain cave. And the results from the earlier two races gave me the confidence to really go for it in the last three races. Confidence being one of my big issues i think
I also did a 10k on 15/06 in 50:16. 20 seconds slower than my PB on the same course last year but my heart really wasn't in it, i was conscious of doing a 5k again 3 days later and wanting that to be the "main thing". No regrets either, it was worth it
My mileage for June was lower than the preceding 3 months but that's the downside of racing a lot. Hopefully July will pick back up closer to where i left off in May.
So what's next? I started a HM plan last week, the lowest mileage plan from Faster Road Racing. It won't be the perfect executive of a plan, at least not the early weeks as I've holidays, a wedding and a couple of other real life things going on but as much as I really relished the 5ks last month, i'm equally enjoying training again and just getting the miles in. My paces are a good bit hotter than previously but i'll keep an eye on HR and RPE as well and pull them back if i need too. The early weeks have only 4 runs per week so plenty of rest days to recover.
Thanks for reading.
Month|Km|Miles
Jan|156|97
Feb|172|107
March|194|121
Apr|216|134
May|246|153
June|188|117
I know I’ve congratulated you already but it is very cool to see it all written out like that so congrats again on a superb few weeks. The whole 5 weeks of your race series were brilliant. That’s an incredible 5km time to be at now. Good luck with the paces for the HM training!! Sure you’ll be well able.0 -
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Great few weeks E, well done again
Thanks D.I've already congratulated you over on Strava, but when you see it all together like that it's really something! The thoughts of even running that many 5k races in such a short space of time, never mind PBing in all of them! :eek: Amazing. I wonder if there's something to be said for giving the distance a solid bash like that, particularly in terms of building confidence to handle the pain etc. That was my vague intention earlier in the year but it never happened! What do you think, having done it now?
Looking forward to more updates and seeing how you find FRR
Definitely I think a few together helped me a lot, confidence makes such a difference when the pain starts and the demons come. Probably have been better again to do every 2nd one, to get the benefit of frequent racing without the tiredness and big drop in training/mileage but to be honest i enjoy them so i find it hard to resistBloody brilliant. Have to agree with race practice playing a part, has been working for me this year. I'd actually recommend it to anyone who has struggled with their target races.
Also delighted to have a plan buddy, although I'm a couple weeks ahead of you! The LT sessions are something else!!!
I've only done 1 but yes those LT sessions are tough but what doesn't kill us will make us stronger right I was fine last week til i hit a drag and then the pace fell off completely.Great stuff! Good luck with the P&L plan. What's your goal for the half?
Thanks. Good question. I don't know is the answer. I ran 1:52 last Sept on a different course. There are pacers i believe so it'll be very tempting to run with the 1:50 pacer something i don't often have the opportunity to do but i'll have to wait to see if that's a realistic goal by then. I have the pace but endurance is my weakness.Swashbuckler wrote: »Sounds similar to advice from a very very wise ninja.
Is Charleville the half?
The wisest P
Yup, all roads lead to Charleville.I know I’ve congratulated you already but it is very cool to see it all written out like that so congrats again on a superb few weeks. The whole 5 weeks of your race series were brilliant. That’s an incredible 5km time to be at now. Good luck with the paces for the HM training!! Sure you’ll be well able.I really enjoy this log, I have to say. I was hoping you'd post something on your recent spate of PBs. The series of 5ks is a great idea. You're doing really well. It's a delight to see. Good luck with FRR.Yay so happy to see you logging again
Its great seeing those times written down like that great stuff Ariana still delighted for you
Thank you very much ladies 0 -
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Ach i need to get back to regular logging... if not to provide riveting reading for my followers :P then at least to keep me honest :rolleyes:
Things have changed a bit since the last update. Family stuff means i can no longer do Charleville HM. I strangely wasn't too upset over this. I'm disappointed that i won't get to meet fellow Boardsies there but I'm not in the slightest disappointed about the race itself. This feeling left me questioning my motives for doing it and whether or not my heart was ever in it
From what i've heard Charleville is up there as one of the fastest HM courses in Ireland so i'm happy enough, relieved even, to save it for sometime when i'm completely invested in racing the distance and possibly looking for a milestone time breakthrough (I see 1:45 in my future)
So where does that leave me now I've gone back to the ole reliable grads plans for now, i think they'll suit me at the moment to get a bit of consistency going again with plenty of easy runs but at the same time i shouldn't be over committed with most days max out at an hour's running.
I'd like to race once a month for the rest of the year to keep things interesting and of course I'd love to chip away at a couple of my PBs but i'll take things as they come. What i really want is to enjoy the process. And maybe i will even end the year feeling strong and in a good position to set the world alight next year
I had a huge year last year, PB'ing at every distance from 5k to marathon, this year was probably bound to be a bit of a let down after that but i kind of wish i had anticipated it a little bit
Thanks for reading this far.0 -
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Back to logging
Week July 15th-21st
Monday: Easy hour
10.5km @ 6:18 min/km, avg HR 134bpm
Tuesday: 10mins @ moderate pace
10.10km incl. 10 mins @ 5:40 min/km, avg HR 144bpm
Wednesday: REST
Thursday: 30mins tempo (5:08-5:15 min/k)
10.5km incl 30 mins tempo (5:20, 5:23, 5:12, 5:10, 5:10, 5:10 (.74)), avg HR 151 bpm
Didn't quite hit the pace for the first 10mins/2km but once i got there i kept it pretty steady. Did this first thing in the morning @ 6am on an empty stomach which i'm not used to for sessions so i'm blaming that for the slow start, also trying to stay relaxed and not wanting to strain on these long tempo segments.
Friday: Easy Hour turned into easy 52 mins
8.25km @ 6:25min/km, avg HR 139 bpm
Felt quite tired during this so cut it a bit short.
Saturday: Rest
Sunday: 1:45 Easy
17.1km @ 6:11min/km in the p*ssing rain :rolleyes:, avg HR 141 bpm
Total: 56km/35miles.0 -
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That's a great idea to have something to aim for each month.
It also has just made me just how close we are to DCM 2019!!!! :eek:
It's not far away in some respects but in training terms it is just perfect so don't worry! 12/14 weeks is plenty of time for specific training for anyone (like yourself ) who has been running all year albeit targeting different distances. It'll be grand 0 -
Week July 22nd-28th
Monday: Easy hour
6.9m @ 9:46 min/m, avg HR 142bpm
A little bit faster than should have been for an easy run but i was with friends and it's always a little harder to keep a rein on the pace, we were chatting all the time though and it didn't feel like an effort at any stage but HR tells a slightly different story of course :cool:
Tuesday: 6 x 2 mins AP Intervals (7:09-7:18)
6.3m incl. intervals: 7:24, 7:23, 6:52, 7:04, 6:53, 7:22, avg hr 147 bpm
A bit all over the place, 3 too fast and 3 too slow, none in range
Wednesday: REST
Thursday: 4 x 6 mins threshold (7:48-7:59)
7.15m incl. intervals: 8:02, 7:53, 7:47, 7:45 avg HR 154 bpm
Enjoyed this one though by the 4th rep the effort was rising to keep in the pace range and i was drifting above my LTHR zone.
Friday: Easy Hour
5.5 m @ 10:43 min/m, avg hr 136 bpm
Saturday: LR
13m @ 9:54 min/m, avg hr 140 bpm
Sunday: Rest
Total: 38 miles0 -
Week July 22nd-28th
Monday: Easy hour
6.9m @ 9:46 min/m, avg HR 142bpm
A little bit faster than should have been for an easy run but i was with friends and it's always a little harder to keep a rein on the pace, we were chatting all the time though and it didn't feel like an effort at any stage but HR tells a slightly different story of course :cool:
Tuesday: 6 x 2 mins AP Intervals (7:09-7:18)
6.3m incl. intervals: 7:24, 7:23, 6:52, 7:04, 6:53, 7:22, avg hr 147 bpm
A bit all over the place, 3 too fast and 3 too slow, none in range
Wednesday: REST
Thursday: 4 x 6 mins threshold (7:48-7:59)
7.15m incl. intervals: 8:02, 7:53, 7:47, 7:45 avg HR 154 bpm
Enjoyed this one though by the 4th rep the effort was rising to keep in the pace range and i was drifting above my LTHR zone.
Friday: Easy Hour
5.5 m @ 10:43 min/m, avg hr 136 bpm
Saturday: LR
13m @ 9:54 min/m, avg hr 140 bpm
Sunday: Rest
Total: 38 miles
You may have mentioned this before but what are you basing your threshold pace on?
Nice mileage !0 -
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