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Running away
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Wednesday, Aug 16th
Total: Easy 9.75km (1:02:16)
Avg Pace: 6:23 min/km
Splits: 6:18, 6:12, 6:28, 6:22, 6:39, 6:19, 6:25, 6:24, 6:14, 6:35 (745m)
Avg HR: 142bpm
Comments: Nice easy pace run, hr elevated slightly which I'm blaming on the warm muggy evening.
Thursday, Aug 17th
Total: Easy 7.05km (44:40)
Avg Pace: 6:20min/km
Splits: 6:27, 6:11, 6:40, 6:20, 6:15, 6:15, 6:14
Avg HR: 139bpm
Comments: Tough wind, felt slower.
Saturday, Aug 19th
Total: Easy 6.4km (42:37)
Avg Pace: 6:36min/km
Splits: 6:38, 6:42, 6:36, 6:37, 6:33, 6:32, 6:32 (450m)
Avg HR: 149bpm
Comments: Cold night. HR high, not sure why really.
Sunday, Aug 20th
Total: 26.35km (2:57:19)
Avg Pace: 6:44min/km
Splits: 6:55, 6:48, 6:53, 6:52, 6:56, 6:49, 6:51, 6:43, 6:44, 6:49, 6:55, 6:46, 6:59, 6:29, 6:47, 6:52, 6:37, 6:48, 6;42, 6:40, 6:47, 6:41, 6:31, 6:35, 6:18, 6:22, 6:15 (351m).
Avg HR: 146bpm
Comments: A little slower than normal, woke up with a sore throat and feeling bunged up
As usual i struggled from 15-20km but then perked up once the end was in sight again, it's the mental challenge that gets me!
Comments: 49.5km/30.75m. No pmp session this week which was disappointing but I knew it'd be hard to get it all done on holidays. 3 decent easy runs which I think I needed and a solid lsr so not a bad week over all. Lots of cycling and swimming too for cross training. Looking forward to getting back to my yoga class next week
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Monday, Aug 21st
REST
Tuesday, Aug 22nd
Plan: Medium-Long Easy Run
Total: 11.44km (1:13:51)
Avg Pace: 6:27 min/km
Splits: 6:46, 6:27, 6:27, 6:29, 6:34, 6:21, 6:26, 6:21, 6:23, 6:33, 6:20, 6:17 (440m)
Avg HR: 146
Comments: Enjoyable run, got soaked to the skin but it wasn’t cold or windy so perfect running conditions. Still feeling a sore throat & slight head cold.
Wednesday, Aug 23rd
Plan: 5m Easy
Total: 8.15km (51:43)
Avg Pace: 6:21min/km
Splits: 6:38, 6:28, 6:21, 6:40, 6:34, 5:45, 5:44, 6:46 (152m)
Avg HR: 137
Comments: Another enjoyable run. Added 5 x 100m strides into the last 2km which explains the faster splits, i was supposed to do these last night but forgot, felt good to open up the legs a bit. HR seems to be settling back to a more normal range again though still battling a sore throat. It was quite dark by the time i was finishing this run, time to dust off the head torch again.
Thursday, Aug 24th
Plan: Easy 4m
Total: 6.21km (37:05)
Avg Pace: 5:58min/km
Splits: 6:04, 6:03, 5:51, 5:53, 5:01, 6:07, 6:06 (210m)
Avg HR: 142bpm
Comments: Enjoyable run with friends for a change
Friday, Aug 25th
Yoga
Saturday, Aug 26th
Plan: 2m warm-up + 10m race
Total: 3.85km w/u + 10m race (1:30:50)
Avg Pace: 5:39 min/km
Splits: 5:39, 5:43, 5:59, 5:45, 5:55, 5:36, 5:52, 5:35, 5:38, 5:21, 5:30, 5:29, 5:33, 5:21, 5:44, 5:41, 5:31
Avg HR: 167bpm
Comments: Not sure how I feel about this. Mixed I think. I was sweating profusely and HR was hitting 185/186 while warming up at 7:30min/km Decided to downgrade to a pmp session but didn't really stick with that either as I started to feel a bit better (and I got out of the woods literally) and up the pace around half-way. Finished in a respectable (for me) time but not sure it was the best use of the 10m race from a training perspective..
Sunday, Aug 27th
Plan:.2m Recovery
Total: 5k (35:23)
Avg Pace: 7:04 min/km
Splits: 6:58, 7:12, 7:11, 7:01, 6:59
Avg HR: 125 bpm
Comments: Quads tight today, felt better after this run and a good stretching sessions.
Comments: 51km/31.5m Happy with the overall mileage and the 3 easy runs and recovery. Still not sure what I've gained from the 10miler other than a predicted marathon time of 4:30 which is something I suppose. 0 -
Monday, Aug 21st
REST
Tuesday, Aug 22nd
Plan: Medium-Long Easy Run
Total: 11.44km (1:13:51)
Avg Pace: 6:27 min/km
Splits: 6:46, 6:27, 6:27, 6:29, 6:34, 6:21, 6:26, 6:21, 6:23, 6:33, 6:20, 6:17 (440m)
Avg HR: 146
Comments: Enjoyable run, got soaked to the skin but it wasn’t cold or windy so perfect running conditions. Still feeling a sore throat & slight head cold.
Wednesday, Aug 23rd
Plan: 5m Easy
Total: 8.15km (51:43)
Avg Pace: 6:21min/km
Splits: 6:38, 6:28, 6:21, 6:40, 6:34, 5:45, 5:44, 6:46 (152m)
Avg HR: 137
Comments: Another enjoyable run. Added 5 x 100m strides into the last 2km which explains the faster splits, i was supposed to do these last night but forgot, felt good to open up the legs a bit. HR seems to be settling back to a more normal range again though still battling a sore throat. It was quite dark by the time i was finishing this run, time to dust off the head torch again.
Thursday, Aug 24th
Plan: Easy 4m
Total: 6.21km (37:05)
Avg Pace: 5:58min/km
Splits: 6:04, 6:03, 5:51, 5:53, 5:01, 6:07, 6:06 (210m)
Avg HR: 142bpm
Comments: Enjoyable run with friends for a change
Friday, Aug 25th
Yoga
Saturday, Aug 26th
Plan: 2m warm-up + 10m race
Total: 3.85km w/u + 10m race (1:30:50)
Avg Pace: 5:39 min/km
Splits: 5:39, 5:43, 5:59, 5:45, 5:55, 5:36, 5:52, 5:35, 5:38, 5:21, 5:30, 5:29, 5:33, 5:21, 5:44, 5:41, 5:31
Avg HR: 167bpm
Comments: Not sure how I feel about this. Mixed I think. I was sweating profusely and HR was hitting 185/186 while warming up at 7:30min/km Decided to downgrade to a pmp session but didn't really stick with that either as I started to feel a bit better (and I got out of the woods literally) and up the pace around half-way. Finished in a respectable (for me) time but not sure it was the best use of the 10m race from a training perspective..
Sunday, Aug 27th
Plan:.2m Recovery
Total: 5k (35:23)
Avg Pace: 7:04 min/km
Splits: 6:58, 7:12, 7:11, 7:01, 6:59
Avg HR: 125 bpm
Comments: Quads tight today, felt better after this run and a good stretching sessions.
Comments: 51km/31.5m Happy with the overall mileage and the 3 easy runs and recovery. Still not sure what I've gained from the 10miler other than a predicted marathon time of 4:30 which is something I suppose.
Well done yesterday , it seemed like they were tough conditions out there so don't beat yourself up too much , races do offer learning curves of all sorts , you stuck with it and had a nice negative split , sometimes I want to throw my heart rate monitor in the bin as sometimes it's not reflective of how I feel!0 -
Bluesquare wrote: »Well done yesterday , it seemed like they were tough conditions out there so don't beat yourself up too much , races do offer learning curves of all sorts , you stuck with it and had a nice negative split , sometimes I want to throw my heart rate monitor in the bin as sometimes it's not reflective of how I feel!
Thanks bluesquare. I've only ran in a race more than 10km once and that was 11 months ago so that probably played a part in it all too. I didn't find it long which is a positive I've since realised, I wasn't praying for it to end though I was quite glad when it did end
You are flying it, great 5k pb
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Congrats on the race! Sounds to me like you did great, especially if you weren't feeling too good and your heart rate was high from the start. To get to the end with a good time and not feeling wiped out is excellent!
Thanks eyrieAuldManKing wrote: »I agree - I think you are being very hard on yourself. Sounds like a great workout - 10m at or faster than MP?? - don't think you've done that this training cycle??
The fact that your quads were sore also shows that you gave it a great effort.
Take it as a 'monster session' - as I always say, these 10m/HM races are always monster sessions - they also take a bit of recovering from, so take your time and just run very easy until you are ready for it again.
Motivation always lapses midway through a training cycle - especially after a hard effort like you had.
The busy-ness of life will throw a spanner, but you will adapt to a new routine, somehow managing to balance everything - it just takes creativity and a change of routine.
I didn't really realise it til you said it but looking back each of my splits were <6:00min/km and realistically if i run an average pace of 6:00 min/km on they day i'll be delighted with the result And no i definitely haven't done that this training cycle (or ever :pac:) 0 -
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Fingers crossed this table will have another new entry in 2 months time :eek:
PBs
Distance |2017|2016|*2015|2014
1 mi|||
5 km|24:36|24:53||25:06|
8 km|42:09|43:10|50:04|
5 mi|||
10 km|52:02|55:53||59:38|
10 mi|1:30:50||
Half||2:09:25|
Marathon|||
Park run|26:27|
* pregnant for a good chunk of this year 0 -
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Tuesday, Aug 28th
Plan: Medium-Long PMP run
Total: 13km (1:17:50)
Avg Pace: 5:59 min/km
Splits: 6:37, 6:36, 6:00, 6:05, 5:40, 6:10, 5:52, 5:54, 5:47, 5:53, 5:42, 5:31, 6:00
Avg HR: 151
Comments: took me a while to feel the pace but really enjoyed the second half of this run when I got into my stride. A lot of hills in the first half which was also a factor in the splits.
Wednesday, Aug 30th
Plan: 5m Easy
Total: 8.1km (52:05)
Avg Pace: 6:25 min/km
Splits: 6:50, 6:50, 6:39, 6:27, 6:36, 6:18, 5:57, 5:52, 5:50 (105m)
Avg HR: 133
Comments: Took me a bit to get into this run again, think the effects of last Saturday’s 10 miler and yesterday’s PMP run are still in the legs. Grand once i got going however and good to see my HR come back into a normal zone again for easy runs.
Saturday, Sept 2nd
Plan: 19m/30.5km lsr
Total: 29.5km (3:03:10)
Avg Pace: 6:12min/km
Splits: 7:03, 6:42, 6:31, 6:19, 6:16, 6:12, 6:18, 6:106:03, 6:09, 5:59, 5:59, 6:02, 5:49, 6:18, 5:56, 5:47, 6:50, 5:47, 5:57, 6:14, 6:22, 6:22, 6:18, 6:10, 6:24, 5:56 (560m)
Avg HR: 157bpm
Comments: Misjudged the route by 1km and simply couldn’t bring myself to run past the car to do that extra 1km. The last 10km was tough, no denying it, I was in bits by the end, knees & hips were achey. Once i got home and showered and had a good feed and a stretch i was pretty good though. Knees a bit achey for the day afterwards but energy levels were good and i was able to keep going with all the usual Saturday chores etc.
Comments: 51km/31.5m. I skipped the 4m easy this week, it was my first week in 3 months that i didn't do at least 4 runs
there was a lot going on with 1 kid back to school, 1 kid starting school, a family birthday, my son had 2 away matches this week (this is unusual), and then a trip to Croker of course 
:D:D:D:D:D:D:D:D:D:D:D 0 -
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OOOPS I did run the FD 10M
That's a savage LSR brilliant well done
Thanks. I will be the first to hold my hand up and say i didn't find it easy. I found myself questioning DCM in the last few miles :eek: BUUUUUT on a positive the next day i got a great confidence boost from it, 18.5m, if for some reason it ended up being the longest training run i do then i think i could finish DCM off the back off it. It wouldn't necessarily be pretty and may involve walking or even hobbling the last few miles but if i can do 18.5 i can do another 8 with the help of the crowd/atmosphere/sense of occasion and so on.0 -
Thanks. I will be the first to hold my hand up and say i didn't find it easy. I found myself questioning DCM in the last few miles :eek: BUUUUUT on a positive the next day i got a great confidence boost from it, 18.5m, if for some reason it ended up being the longest training run i do then i think i could finish DCM off the back off it. It wouldn't necessarily be pretty and may involve walking or even hobbling the last few miles but if i can do 18.5 i can do another 8 with the help of the crowd/atmosphere/sense of occasion and so on.
That's exactly right... good confidence booster, even without the final Km 0 -
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leesider77 wrote: »Didn't realize you had a training log ariana. Was really interesting to read. I saw your starting PBs and they are pretty similar to mine - there is hope for me yet ;-)
Looks like you'll smash DCM! Best of luck for the next few weeks.
Thanks Leesider, there is hope for us all, we're all improving so much with this marathon training and no matter how long it takes hopefully we'll all be marathon runners at the end of it, the dream is getting closer to a reality with every training runI know exactly what you mean, my longest run is 15 miles and even though I found it hard ( heavy rain and puddle hopping drove me mad) my hubby reminded me that it was good training as if we could get through this we could get through anything LOL
So true, we have so much to take forward from the block of training, we're building physical and mental strength.0 -
Monday, Sept 4th
Plan: 4m Easy
Total: 8.15km (51:27)
Avg Pace: 6:19 min/km
Splits: 6:12, 6:09, 6:05, 6:22, 6:21, 6:24, 6:31, 6:49 (150m)
Avg HR: 142 bmp
Comments: Feeling a bit off for this, needed the toilet for the last 4km which didn’t help and possibly not fully recovered from Saturday’s LSR and a very busy weekend without much sleep.
Tuesday, Sept 5th
Plan: 8m Easy
Total: 13km (1:24:31)
Avg Pace: 6:30min/km
Splits: 6:18, 6:30, 6:29, 6:27, 6:29, 6:30, 6:22, 6:42, 6:21, 6:41, 6:32, 6:41, 6:27
Avg HR: 139 bpm
Comments: Very comfortable run, perfect night for it
Wednesday, Sept 6th
Plan: 4m PMP with 5 x 100m strides
Total: 5km (30:22)
Avg Pace: 6:01 min/km
Splits: 6:39, 6:01, 6:02, 5:36, 5:48
Avg HR: 148bpm
Comments: Not sure what I was at here. Conscious of Saturday’s HM I decided to do 3 m PMP instead of 4 but ended up doing 2.5
Saturday, Sept 9th
Plan: HM
Total: 11.15km (1:04:44)
Avg Pace: 5:48min/km
Splits: 5:39, 5:41, 5:55, 5:32, 5:33, 5:42, 5:54, 5:53, 5:51, 5:54, 6:15, 6:19 (.15)
Avg HR: 161
Comments: What do you say after a DNF. Woke up feeling a bit nauseous and generally crappy but headed off anyhow. Convinced myself it was nerves and would settle but basically it didn’t and i eventually quit (after emptying the content of my stomach into the trees). First ever DNF and felt pretty miserable after it. I wonder what would have happened if it wasn’t a looped course - would i have kept going, i was over half-way after all.
Comments: 38km/23m. Hoped to get a run in on Sunday to make up for Saturday’s DNF but no chance to, feeling really sick for most of the day and by evening when i started to finally feel better it was just too god damn wet & wild. So time to put this down as a bad week and move on with reasonably fresh legs facing into the last 7 weeks of marathon training. Roll on next weekend’s 20 miler and hopefully no more setbacks.0 -
You could have a touch of a bug or something ariana? Mind yourself this week in the run up to the 20 miler, get plenty of early nights, eat well, hydrate well and generally wrap yourself up in cotton wool for the week You were right not to try again on Sunday, the rest will probably do you more good. Hope you're feeling better soon! 0
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Annie get your Run wrote: »You could have a touch of a bug or something ariana? Mind yourself this week in the run up to the 20 miler, get plenty of early nights, eat well, hydrate well and generally wrap yourself up in cotton wool for the week You were right not to try again on Sunday, the rest will probably do you more good. Hope you're feeling better soon!
Sound advice. The last few weeks have been really hectic outside of running I've been doing a fair few long journeys and late nights which i thought i could handle without the alcohol factor but with no chance to recover due to the smallies i think they caught up with me. I was in bed early the last few nights and will continue that pattern this week. Thanks 0 -
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Monday, Sept 11th
Plan: 6m Easy
Total: 10.55km (1:07:37)
Avg Pace: 6:25 min/km
Splits: 6:20, 6:12, 6:17, 6:15, 6:28, 6:26, 6:39, 6:30, 6:24, 6:35, 6:25 (.55m)
Avg HR: 140 bpm
Comments: Thoroughly enjoy this run. Kept it nice & relaxed.
Wednesday, Sept 13th
Plan: 1m w/u, 9m @ PMP, 1m c/d
Total: 17.72 km (1:42:09)
Avg Pace: 5:42 min/km
Splits: 6:40 (w/u), 5:38, 5:40, 5:46, 5:41, 5:34, 5:30, 5:35, 5:29, 5:21, 5:30, 5:35, 5:32, 5:42, 5:29, 5:22, 6:22, 6:37 (720m)
Avg HR: 158 bpm
Comments: Comfortably hard, bit faster than PMP, more like HMP but reassuring after last Saturday’s DNF to know that it obviously wasn't the pace that killed me. Enjoyed the effort to be honest, it felt good to work a bit harder
Friday, Sept 15th
Yoga
Saturday, Sept 16th
Plan: 20m LSR
Total: 32.1km (3:23:37)
Avg Pace: 6:21 min/km
Avg. HR: 152 bpm
Splits:
6:33, 6:32, 6:31, 6:30, 6:28
6:37, 6:46, 6:28, 6:27, 6:41,
6:17, 6:21, 6:13, 6:14, 6:13,
6:09, 6:12, 6:11, 6:16, 5:52,
6:01, 6:31, 5:58, 6:07, 6:24,
6:21, 6:24, 6:45, 6:32, 6:19,
6:01, 6:03, 6:06 (100m)
Avg HR: 152 bpm
Comments: Gosh i can't believe I ran 20m This is a major milestone for me. Treated this as a practice run for race day, I took 4 gels @ 7/14/21/27 km. No issues with these. Felt sick afterwards in the shower but maybe I ate too much/quickly afterwards. The lower part of my right shin was very sore for the last 6km and for the day afterwards. Otherwise felt ok during and after this run.
Sunday, Sept 17th
Plan: 3m recovery
Comments: Walked today, didn’t feel able for a run even at recovery pace, feeling a bit stiff especially around my ankles, heels & quads after yesterday’s monster lsr
Comments: 60km/37.5m. Only 3 runs this week which is disappointing but it was my highest mileage week ever so that's a positive, there's only so much my body can take, i realise now i really didn't have the base required for marathon training but if i had left it another year, i most likely still wouldn't have had it then either as hindsight is a wonderful thing :rolleyes:0 -
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