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Earning my go-faster stripes...
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I almost had a perfect one when I realised I'd forgotten my sports bra but in the end a crafty solution involving a regular one and some string sort of did the trick.
The mind boggles .... But well done on the engineering.
You shouldn't be able to chat in the 2nd half of a 5k, there were some extra secs to be taken off there I suspect
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I changed the plan around this week to fit in the BHAA Pfizer 5k on Wednesday evening, so I let that take the place of the 5k-pace session that would have been on Monday.
Official time: 22:13 (PB! Previous was 22:27 from MSB 5K in March)
And first in my category, apparently (thanks to WW for both finding that out for me, and collecting and passing on my prize!)
I'm absolutely delighted with this one to be honest, partly because I enjoyed it so much and partly because I kind of thought the previous sub-23 from March was a mistake or something, so to have done it again and beaten that time is great. I've never felt so strong in a short race before, although I hit a new max HR for it so it's not like I wasn't working, it just didn't feel as bad as normal for whatever reason. Just goes to show it's often the ones you've written off before even starting that end up surprising you.
Congrats on the new 5k PB and podium finish too, class! It sounds like the perfect race, a strong confident run. It's lovely to read the details behind the Strava entry. It's a brilliant pb, enjoy it because i'd say it won't last too long
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Thanks a million to everyone for all the lovely words! It's really appreciated.
Next one is probably going to be the Rathfarnham 5k at the end of September, which I did 3 years ago (as my second ever race) in 26:15 ish. Mostly I remember it for an impressive goodie bag at the end so hopefully that's still the caseYou sound like a regular McGyver with the piece of string!
Needs musthillsiderunner wrote: »The mind boggles .... But well done on the engineering.
I'm amazed it worked (and held!) though. Getting out of it later on in the evening was amusing.
It was honestly such a good-natured race - seemed like everyone was encouraging each other! Definitely made it more enjoyable.Sunny Dayz wrote: »Congrats on the PB. Great racing, liked the sound of you picking off the competitors one by one, a real boost. And yet you still have the goodwill and energy to encourage those around you.0 -
Thanks a million to everyone for all the lovely words! It's really appreciated.
Next one is probably going to be the Rathfarnham 5k at the end of September, which I did 3 years ago (as my second ever race) in 26:15 ish. Mostly I remember it for an impressive goodie bag at the end so hopefully that's still the case
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What, no Griffith Avenue Mile? :pac:
Hopefully this time you'll remember Rathfarnham for the PB more than the goodie bag I'd be confident for you, as it seems very fast, and you'll have a lot more people around than in Pfizer. I had intended to go last year, but something came up a week or so before, and I'll be away for this year's event. I'll get there eventually sure. Best of luck with the training! 0 -
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Oh no I'm still strongly considering the mile race! I just meant my next 5K would probably be Rathfarnham. Griffith Avenue is the week before but I presume racing a mile a week before a 5k wouldn't be any big deal...? The 5k is definitely the priority, but the idea of a mile race just sounds like fun :pac:Wubble Wubble wrote: »What, no Griffith Avenue Mile? :pac:
Hopefully this time you'll remember Rathfarnham for the PB more than the goodie bag I'd be confident for you, as it seems very fast, and you'll have a lot more people around than in Pfizer. I had intended to go last year, but something came up a week or so before, and I'll be away for this year's event. I'll get there eventually sure. Best of luck with the training!0 -
It's been a while... But last Friday I took advantage of the past-participant code email and signed up for DCM 2020 and it's got me feeling all motivated again so here I am! It was brilliant following everyone's achievements on marathon day, particularly so many of my fellow 2018 novices who ran amazingly well.
I won't bother filling in the last two months in detail but in brief it's been all 5k training - running pretty consistently despite not logging. I was following the Pete Magill plan until 2 weeks ago after my last race, and then switched back to Grads 5k-10k plan thinking I might do the Gingerbread 10k this month, only to discover I was too slow and it's sold out. No big deal, I might race a parkrun instead and try for a final 5k in December. Jingle Bells had been the original goal race when I started this training block but it turns out I'm in college all that day so can't run it. There seem to be a few other options that might work though, so I'll decide on one of them soon.
September
A little over 150 miles for the month, including racing the Rathfarnham 5k which was tougher and slower than expected for a 22:46 finish.
October
Pretty decent month - 175 miles including the Longwood 5k which I was much happier with than Rathfarnham despite not going much quicker, but it was a lumpy enough route so a better run I think - 22:38.
After totally surprising myself to run 22:13 in the Pfizer 5k in August I'll admit I thought it wouldn't be hard to break the 22 mins with a bit more training, but I haven't got near it and I'm not sure why. Anyway back to logging properly and we'll see what happens from here
28th October - 3rd November
MON | Easy run (6.2 miles @ 10:05 pace, HR 141)
Away for the bank holiday weekend (missed out on DCM cheering
). Got an easy run in when we got back in the evening.
TUE | 5 x 3 min AP, 3 min recovery
There was a strong wind so the pace was a bit all over the place but I think the effort was right. Rep paces: 7:08, 7:42, 7:08, 7:42, 7:13
WED | Easy again (6 miles @ 10:17, HR 140)
THU | Easy (6 miles @ 10:19, HR 138) - Treadmill for this one.
FRI | 2 x 12 min Threshold pace, 4 min jog recovery
First rep was a bit slow, couldn't quite get into the pace. Second was quicker and somehow felt easier. Haven't done one of these in a while.
Avg pace for each rep: 8:09, 7:50.
SAT | Long run (12.4 miles @ 9:58, HR 148)
Weirdly I'd been noticing over the last few months that I'd start to run out of energy towards the end of some long runs, not something I've ever really experienced before apart from in much longer ones. Last week and this week I haven't had that problem at all, despite doing sessions the day before (which I hadn't been doing on the other plan). Could be a total coincidence of course, it's only two weeks.
SUN | Rest. Followed Sinead Diver's amazing performance in the NYC marathon, she just seems to go from strength to strength, it's so great to see.
43.75 miles for the week.0 -
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I've a lot of catching up to do here reading other logs, but posting this before I lose motivation
18th - 24th November
MON | Nothing
Over in Brussels for work and after a late flight the previous night I couldn't make myself get up in time to hit the hotel treadmill before work, which was the only chance I had.
TUE | 6 x 2 min VO2, 2 min recovery (6.6 miles)
Wasn't optimistic about this one given I was doing it first thing in the morning, but it actually seemed easier than I remember it being last time I did the same session. That said, I did walk a little at the start of each of the recoveries. The last rep was too fast and felt properly tough.
Rep paces: 6:58, 6:55, 6:58, 6:57, 6:55, 6:47 (Goal 6:50 - 7:00).
WED | Evening runmute (7.6 miles @ 10:23, HR 150)
Ran home from work (the long way). This felt fine so I'm not sure why the HR was up and Garmin still showing my VO2 max as low.
THU | Morning runmute (7.2 miles @ 10:43)
Rainy and miserable run to work. Battery in the HR strap died.
FRI | 3 x 8 min threshold, 3 min recovery (7.5 miles total)
Tough. I don't trust the pace on my watch for this at all as it seemed way off, so some of the toughness might have been down to going harder than I should have because the pace was off, can't say for sure. The GPS was definitely wonky looking at what it recorded, so pace was fairly meaningless.
SAT | Rest
In college all day so had to postpone the long run for a day.
SUN | Long run (11.2 miles @ 10:18, HR 149) + 30 min yoga
Finally replaced the battery in my HR strap! Enjoyed this, out along the seafront on the northside. So many runners in DCM 19 tops. I notice the Grads plan has the long runs getting shorter (this should have been 80 mins/8 miles ish for me). I ignored it this time but will probably have them get shorter from here on, but I'm curious as to why if anyone knows? I understand it for the taper period, but otherwise is there anything wrong with keeping up the usual long run?
40 miles for the week.
Zero S&C, again 0 -
I remember asking about the shorter long runs for the grads plan last year, and it was about a step back week (like many plans have the 3 weeks hard, 1 week recovery approach) but the week after picked back up again? If you're coming to the end of the plan I suppose it's a taper, but if you're not tapering for anything I wouldn't see why you couldn't just keep them longer... especially if you're feeling good
If we combined my current S&C schedule and your running, I think we'd be in a good place
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There are a couple of step back weeks, but even over and above that they just get shorter in the second half of the plan. I reckon since I'm used to doing a 2 hour long run it's no harm anyway, but I'll shorten it to have a mini taper if I manage a 5k in December, which I hopefully will!I remember asking about the shorter long runs for the grads plan last year, and it was about a step back week (like many plans have the 3 weeks hard, 1 week recovery approach) but the week after picked back up again? If you're coming to the end of the plan I suppose it's a taper, but if you're not tapering for anything I wouldn't see why you couldn't just keep them longer... especially if you're feeling good
If we combined my current S&C schedule and your running, I think we'd be in a good place
Ehh your S+C is massively putting me to shame, you're going to be in amazing shape for next year I reckon.0 -
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Thanks for the inputs! All of that makes sense. I guess it's maybe different coming at the plan as a follow on from base training (which is how it's written) versus as a continuation of more ongoing training where a 2 hour long run would be the norm every week, so I wouldn't be inclined to cut that back unless it seemed necessary. I'm inclined to think apart from the taper phase, the rest of the time a long run can't hurt because the 5k is still an aerobic event, so unless the plan is becoming too tiring overall it's probably ok to keep it. That's how I'm justifying it to myself anyway 0
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