Quickbeam me to the finish line

quickbeam

My week:

Monday – 5.16km @ 6:46

Tuesday – rest

Wednesday – 10.87km @ 7:08 – my longest run since the marathon, I’m on the HH DCM Plan for the run up to Trim 10 mile and Bohermeen HM in February and March respectively. Good to be back on a plan, otherwise I’m sure I’d not have had the motivation to have gone as far.

Thursday – rest

Friday – 5.16km @ 6:52 – took it slowly to conserve energy for Parkrun.

Saturday – Parkrun. Thanks all for the advice. The aim was to go out under 6:00 and aim to keep it up for the full 5km, with the proviso of falling back on denis b’s plan of relaxing a bit for the 3rd kilometre should I feel the need. In the end, I didn’t need to – I stayed under 6:00 the full way around with splits of 5:49, 5:57, 5:51, 5:45 and 5:55 and an overall pace of 5:51. It felt tough, though the thought of reporting on here that I was on track for the sub-30 for the first part, and then fecked it up at the end, was enough to keep me going. It also didn’t feel *impossibly* tough. So, now the aim is to stay consistently under 30 minutes for next year. Official time 29:28.

Sunday – planned rest

Total for the week: 26.24km

Upcoming races signed up for:
28/1 – Raheny 5 mile
4/2 – Trim 10 mile
11/3 – Bohermeen HM
15/4 – Great Irish Run 10K

Also, haven’t done this before, but it seems to be the thing to do in logs, so, here’s a summary of the year so far:

Month 2017 2017 Running Total
January 65.96 65.96
February 71.25 137.21
March 97.65 234.86
April 92.23 327.09
May 122.29 449.38
June 123.79 573.17
July 139.77 712.94
August 162.93 875.87
September 203.12 1078.99
October 197.53 1276.52
November 70.51 1347.03
December 36.39 1383.42

Wubble Wubble

Congrats on the parkrun sub 30!

Sunny Dayz

Well done on your sub 30 and new pb for parkrun!

ariana`

Congrats on the parkrun pb, you deserve it!

Baby75

Well done on the new PB well deserved

Kellygirl

Great weeks work QB and well done today! Nice achievement!

scotindublin

Great stuff on the Sub 30 and by the looks of it you have a nice plan settled on for the first few months of 2018.

I have only heard good things on Trim and Bohermeen. Great to have a focus for after Christmas; you will see the benefits of a big 2017 in those events.

C

quickbeam

My week:

Monday – 11.37km @ 7:05 - another longest run since the marathon. Being on a plan is great because it would have been so-ooo much easier to have quit the run half way if I didn't have the plan in mind. -6 degrees!!! :eek:

Tuesday – rest

Wednesday – 5.16km @ 6:45 – +6 degrees this time, but tougher than Monday's if anything as quite windy (yep, there's no pleasing me!!!)

Thursday – rest

Friday – 5.17km @ 6:36 – a PB that route.

Saturday – Parkrun. Not sub 30, not a PB, but don't mind so much. I got my sub-30 in 2017 like I'd planned, so happy enough to take it easy for the final runs of the year. 6:09 pace.

Sunday – planned rest

Total for the week: 26.7km

Month 2017 2017 Running Total
January 65.96 65.96
February 71.25 137.21
March 97.65 234.86
April 92.23 327.09
May 122.29 449.38
June 123.79 573.17
July 139.77 712.94
August 162.93 875.87
September 203.12 1078.99
October 197.53 1276.52
November 70.51 1347.03
December 63.09 1410.12

quickbeam

My week:

Monday – 9.09km @ 6:45 - PB on that route.

Tuesday – 6.44km easy walk

Wednesday – 6.48km @ 6:49

Thursday – 6.44km easy walk (forgot to set my watch, so no record . OCD does not like this )

Friday – 5.18km @ 6:27 – PB on that route, and felt very comfortable.

Saturday – Parkrun in 29:40, not a PB, but very happy to be sub 30 again proving first time wasn't a fluke! :P

Sunday – planned rest

Total for the week: 25.75km (running) / 38.50km (total including walks)

Month 2017 2017 Running Total
January 65.96 65.96
February 71.25 137.21
March 97.65 234.86
April 92.23 327.09
May 122.29 449.38
June 123.79 573.17
July 139.77 712.94
August 162.93 875.87
September 203.12 1078.99
October 197.53 1276.52
November 70.51 1347.03
December 88.84 1435.87


On the positive, happy with my running this week: a few PBs and another sub-30 5km. On the negative, I'm eating like a horse and not looking forward to next week's weigh-in

quickbeam

My week:

Monday – First ever Parkrun tourism, off to Waterstown for Christmas day run. Awful weather - rain, cold, wind. Nice course though - much tougher than I'm used to, but that's no bad thing. Nowhere close to sub-30 here, but I didn't expect it to be anyway. Nice to meet Wubble Wubble and (briefly) MurphD and annapr there, and sorry to hear that Choons was there but I didn't get to meet him.

Tuesday – moderately paced 6.4km walk.

Wednesday – Intended to do 10km, but my Christmas overindulgence affected me badly and cut it short to 7.36km @ a slow 7:09 pace. Up nearly half a stone in the space of a week Back on the wagon from here-on-in.

Thursday – fairly brisk paced 6.2km walk.

Friday – 6km on the plan, but decided to make up for Wednesday's run and ended up doing the intended 10km (10.9km) that I'd missed then. Pleased with the pace - 6:56 - the furthest I've run with a pace under 7. It used to be the exception that I'd run sub 7:00 pace on training runs, but it seems to be more the rule the last few weeks. Which is good because *if* I intend to try for a sub 5 hour marathon next year that's the pace I'll need to do. Obviously there's a huge difference between 10.9km and 42.2km, but it's a start!

Saturday – Parkrun in +30 but very windy conditions, and just a day after my long run, so not bothered by that. The aim next year is to be "consistently" under 30 in Parkruns (or in my local one anyway), but today's is still this year, so I'm allowed to be over

Sunday – planned rest

Total for the week: 28.28km (running) / 40.89km (total including walks)

Month 2017 2017 Running Total
January 65.96 65.96
February 71.25 137.21
March 97.65 234.86
April 92.23 327.09
May 122.29 449.38
June 123.79 573.17
July 139.77 712.94
August 162.93 875.87
September 203.12 1078.99
October 197.53 1276.52
November 70.51 1347.03
December 117.12 1464.15


I get to start a new column of distances next week! Short-term goal now of losing the Christmas weight. This past week I've learned definitively that I can't do restraint, that the only way for me to continue being a healthy weight is in abstinence. Four days in and I'm on track. Hopefully what went on quickly will come off quickly anyway. And if that proves true, then I might allow myself a blow-out every few months. We shall see.

ArmaniJeanss

quickbeam wrote: »

Saturday – Parkrun in +30 but very windy conditions, and just a day after my long run, so not bothered by that. The aim next year is to be "consistently" under 30 in Parkruns (or in my local one anyway), but today's is still this year, so I'm allowed to be over

Bit of a non-event timewise today, everyone seemed to be around 45/90 seconds above their PBs. I blame the weather (and not the wine and pringles, no, not them at all).

quickbeam

My week:

Monday – God, it seems like ages ago now! NYD double Parkrun. Neither sub-30, and nearly two minutes difference between the first and the second. Much, much harder to do two separate Parkruns than a continuous 10km, IMO. But good to get out and do some more tourism, and the atmosphere at both was great.

Tuesday – moderately paced 6.36km walk.

Wednesday – Intended to do 16km, but I wimped out when I heard Eleanor roaring outside. That isn't like me, as I've been out in all kinds, including Ophelia last year. In the end, I did nothing that morning, but went running that evening with a running group doing a fairly easy 5km instead.

Thursday – very brisk paced 6.19km walk.

Friday – Finally did the 16km that was on the plan. Was very, very tempting not to, as I lay in bed warm. I reminded myself of an old mantra that I used last year when it was hard to get up - that the hardest part of the run is the first 20m that goes from the bed to the front door. I forced myself up and out. Did 16.56km at 6:59 pace. This is the furthest I've done since DCM. It's also the furthest I've gone at a pace under 7:00 (even if only just). Time was actually a huge surprise. Over 16 minutes faster than the last and only other time I'd done that route. And 5.5 minutes faster than Frank Duffy last year (also about 250m further). So a PB at this year's FD looks very promising! Physically the run felt okay, not like I was killing myself too much, though I am finding it harder to deal with the cold as time goes on.

Saturday – Parkrun in +30 but very windy conditions. Didn't push too hard, aiming to give myself a break after the previous day's long run. Aim is to do long runs earlier in the week and be "fresher" for Parkruns so that I'm coming in sub-30 and maybe even get PBs again.

Sunday – planned rest

Total for the week: 36.70km (running) / 49.25km (total including walks). I signed up for the 1000 mile challenge, which works out at 31km per week, so I'm on track.

Month 2017 2018
January 65.96 36.70
February 71.25
March 97.65
April 92.23
May 122.29
June 123.79
July 139.77
August 162.93
September 203.12
October 197.53
November 70.51
December 117.12
Total 1464.15 36.70


In other news, the weight which I gained last week, I expected to take 2-3 weeks to come off. But I got a *very* pleasant surprise when I weighed-in this week. All off, and a little more on top of that. I don't know if it's just an anomaly, but have stayed the course this week and hopefully will at least maintain or have a moderate loss.

Kellygirl

quickbeam wrote: »

My week:

Monday – God, it seems like ages ago now! NYD double Parkrun. Neither sub-30, and nearly two minutes difference between the first and the second. Much, much harder to do two separate Parkruns than a continuous 10km, IMO. But good to get out and do some more tourism, and the atmosphere at both was great.

Tuesday – moderately paced 6.36km walk.

Wednesday – Intended to do 16km, but I wimped out when I heard Eleanor roaring outside. That isn't like me, as I've been out in all kinds, including Ophelia last year. In the end, I did nothing that morning, but went running that evening with a running group doing a fairly easy 5km instead.

Thursday – very brisk paced 6.19km walk.

Friday – Finally did the 16km that was on the plan. Was very, very tempting not to, as I lay in bed warm. I reminded myself of an old mantra that I used last year when it was hard to get up - that the hardest part of the run is the first 20m that goes from the bed to the front door. I forced myself up and out. Did 16.56km at 6:59 pace. This is the furthest I've done since DCM. It's also the furthest I've gone at a pace under 7:00 (even if only just). Time was actually a huge surprise. Over 16 minutes faster than the last and only other time I'd done that route. And 5.5 minutes faster than Frank Duffy last year (also about 250m further). So a PB at this year's FD looks very promising! Physically the run felt okay, not like I was killing myself too much, though I am finding it harder to deal with the cold as time goes on.

Saturday – Parkrun in +30 but very windy conditions. Didn't push too hard, aiming to give myself a break after the previous day's long run. Aim is to do long runs earlier in the week and be "fresher" for Parkruns so that I'm coming in sub-30 and maybe even get PBs again.

Sunday – planned rest

Total for the week: 36.70km (running) / 49.25km (total including walks). I signed up for the 1000 mile challenge, which works out at 31km per week, so I'm on track.

Month 2017 2018
January 65.96 36.70
February 71.25
March 97.65
April 92.23
May 122.29
June 123.79
July 139.77
August 162.93
September 203.12
October 197.53
November 70.51
December 117.12
Total 1464.15 36.70


In other news, the weight which I gained last week, I expected to take 2-3 weeks to come off. But I got a *very* pleasant surprise when I weighed-in this week. All off, and a little more on top of that. I don't know if it's just an anomaly, but have stayed the course this week and hopefully will at least maintain or have a moderate loss.

Doing great QB. Really flying it.

quickbeam

My week:

Monday – 11.35km @ 6:46. PB on that route by nearly four minutes. Local running group (not a club!) started off some sessions last week, and were planning intervals for that evening. As I'd never done interval training before I went along. So did an extra 3.25km at an overall 6:31 pace. Others went further / longer, but after my long run that morning, that was all I could manage.

Tuesday – rest, though sorta count my intervals late on Monday as my Tuesday morning exercise instead.

Wednesday – certain DCM graduates elsewhere chided me this week for going too fast on my long runs. Here I was pleased to be making PBs on routes!!! But I was convinced to try and slow down. I also learned how to set a pace on my watch, which helped, as I'd never known such a function even existed on my watch prior to that. So, Wednesday morning, 9.09km @ a slowwwwww 7:24. Nearly 6 minutes longer than my PB on that route. But still faster than the first ever time I'd done that route (early October), which maybe goes to show that what was as fast as I could do back then is now easy for me. Watch didn't work out quite as well as I'd hoped. It beeped at me constantly, but in the dark, and without my glasses on (I never run with glasses), I hadn't a clue what it was telling me.

Thursday – very brisk paced 6.17km walk.

Friday – another deliberately slow 5.16km @ 6:42, just over a minute slower then my PB.

Saturday – Parkrun, my first sub-30 of the year! Yay! Not a PB, 14 seconds off that, but pleased to be sub-30. Felt I had to *really* push hard for it. Watch continued to beep when I was off pace. I had to give a mammoth effort for the last 500m or so to get the time too.

Sunday – planned rest

Total for the week: 33.84km (running) / 40.01km (total including walks). On track for the 1000 mile challenge.

Month 2017 2018
January 65.96 70.54
February 71.25
March 97.65
April 92.23
May 122.29
June 123.79
July 139.77
August 162.93
September 203.12
October 197.53
November 70.51
December 117.12
Total 1464.15 70.54


After a good result on the scales last Wednesday, diet went to sh!t. And it's still the same way. That's something to really try and control. I'm just glad that (so far anyway), it hasn't effected my ability to run, or the results I'm coming out with.

Kellygirl

Another great week QB!

ariana`

Brilliant week QB!!!! Well done on slowing down

Sub 30 in park run will be a common occurrence in 2018 I think

skyblue46

Still to fast on an easy run...from one DCM graduate! 😂

quickbeam

skyblue46 wrote: »

Still to fast on an easy run...from one DCM graduate! ��

Which one? I only consciously slowed down from Wednesday's onwards. You mean Friday's 5km?

skyblue46

quickbeam wrote: »

Which one? I only consciously slowed down from Wednesday's onwards. You mean Friday's 5km?

The 7:24 one. I think El C suggested 13/14 mins per mile for 30 min 5k runner. Haven't checked the pace converter but quick mental maths which could be miles out makes me think it's still faster than he suggested...slightly

quickbeam

Okay, noted, thanks.

The Muppet

Good week qb. Easy runs are should be run easy. If you have a heart monitor it is a good way of ensuring you are keeping things easy. The conversation test is useful too to ensure you are running easy. If it feels easy I wouldn't be to hard on myself if running a little quicker than the calculator especially if it does give you a pace of 13 minutes plus miles .

skyblue46

The Muppet wrote: »

Good week qb. Easy runs are should be run easy. If you have a heart monitor it is a good way of ensuring you are keeping things easy. The conversation test is useful too to ensure you are running easy. If it feels easy I wouldn't be to hard on myself if running a little quicker than the calculator especially if it does give you a pace of 13 minutes plus miles .

I get this totally. But if you've seen any of the Grads thread there are a number of people who are trying plans and using the calculator who are finding the easy paces too slow. I'm one of those people. I'm running on dark streets so nobody sees me :pac: But Testostercone knows his stuff. Obviously no compunction on anybody to adhere rigidly to it.

The Muppet

skyblue46 wrote: »

I get this totally. But if you've seen any of the Grads thread there are a number of people who are trying plans and using the calculator who are finding the easy paces too slow. I'm one of those people. I'm running on dark streets so nobody sees me :pac: But Testostercone knows his stuff. Obviously no compunction on anybody to adhere rigidly to it.

You need to find out what your easy pace actually is, the calculators estimate it.

Monitoring your heart rate on a run is a way of keeping things in the proper zone. It's also useful to guage progress over time as you will notice your pace increasng in the various zones.

Easy runs should feel Easy.

skyblue46

The Muppet wrote: »

You need to find out what your easy pace actually is, the calculators estimate it.

Monitoring your heart rate on a run is a way of keeping things in the proper zone. It's also useful to guage progress over time as you will notice your pace increasng in the various zones.

Easy runs should feel Easy.

Yep I might try out the hrm again too. I abandoned it early in DCM training once I had used it to confirm my paces. I could try it on todays run but the hangover might raise the readings a bit. Haha

quickbeam

My week:

Monday – 21.37km @ 7:29. Intended on 12 miles per the HH WK 7 plan, but laziness meant a lie-in which meant being out later and needing to adjust my route to avoid rush-hour traffic, which meant a slightly longer route. No harm though, the longest run since DCM, and good to know I still have a HM in me. That evening yoga for the first time. Probably the last time too. I didn't enjoy it.

Tuesday – moderately paced 6.49km walk.

Wednesday – 3.87km @ 6:55. Didn't feel well so cut what had intended to be a 6 mile run. The cold didn't help either.

Thursday – very brisk paced 6.23km walk.

Friday – 10.87km @ 6:53. Had originally planned 5km, but this was the replacement for my Wednesday run cut short. Honestly, I tried to run slowly per advice here. I felt I was running slowly and it felt easy enough (barring the wind and cold) but it actually ended up as a 45 second PB on that particular route.

Saturday – Parkrun (tourism), felt a cold coming on, it was wet, cold, and I was tired. I was just happy to get around. Not close to a PB, but didn't mind.

Sunday – planned rest

Total for the week: 41.1km (running) / 53.82km (total including walks). On track for the 1000 mile challenge.

Month 2017 2018
January 65.96 111.64
February 71.25
March 97.65
April 92.23
May 122.29
June 123.79
July 139.77
August 162.93
September 203.12
October 197.53
November 70.51
December 117.12
Total 1464.15 111.64


Diet continued to be sh!t up to Tuesday (hence the feeling ill for Wednesday morning's run that got cut short). Wednesday's weigh-in was a good kick up the arse that that I needed and deserved. Been back on the wagon since then.

Looking forward to my first race of the year next week - Raheny 5 mile. Though it's my first 5 mile, so no expectations, and will likely take it handy enough with Trim on the following week too.

Kellygirl

Well done QB. I didn’t really like yoga when I did it either. I would love to do Pilates though if I had the time.

quickbeam

My week was a bit of a mixed bag:

Monday – Planned 14 miles, actually rest. I could blame the weather, but truthfully it was plain laziness that prevented me heading out.

Tuesday – moderately paced 6.46km walk.

Wednesday – Still feeling too lazy to run, but did a very brisk 6.21km walk.

Thursday – Starting to get worried about it being Thursday and still no running done. I forced myself out late morning for a 5km run at a slow 6:45 pace. It felt far tougher than a 5km ought to have done.

Friday – Once the "seal had been broken" it was a bit easier heading out the second time, and I did just shy of 8km, in what was meant to be a very easy pace, and felt about as slow as I could go but ended up being 6:31 and a nearly 4 minute PB on that particular route! Enjoyed it more than previous day's 5km.

Saturday – 5.42km round trip walk to Parkrun to volunteer and save the energy for Sunday's race.

Sunday – Raheny 5 mile. Got there nice and early and got parking. Headed to the start line and watched some of the kids race and it actually brought a literal tear to my eye to see them race with such fervour and gusto, and even those stragglers (to whom I empathise) the determination to finish and the cheers from the crowd. Was lovely!

Our race started. No different pens for different times and I was probably far too far forward for my pace. Ran in to Lazare and Skyblue there which confirmed I was definitely not starting where I should, but it was too packed to do anything about it. We started and I lost them both within seconds, and a lot of people passed me out. But I plodded on. The weather was near perfect - a lovely mild 12 degrees, dry, and not too windy. It had been nearly blowing a gale earlier in the day which had been a worry but it had mostly died down by the time of the race luckily. Plodded on, but my pace was just above the 6:00 time, which I was happy with - that's my current 5km pace, so I figured if I could do 8km in about the same, I'd be thrilled. I passed people out and people passed me out in about the same frequency from about the second mile on. Not a whole lot to say about much of it, until St. Anne's and the 180 degree turn along the main avenue which was just over a mile from the finish line. Checked the watch again and upped the pace and ended up doing far more passing out than being passed out. Headed home in a time of 48:27, 6:02 pace. Absolutely delighted to be sub-50. Splits (sorry, only have them in km): 5:54, 6:05, 6:19, 5:50, 6:06: 6:10, 6:02, 5:57.

Total for the week: 21.03km (running) / 39.12km (total including walks). Poor enough for the week, but still on track for the 1000 mile challenge.

Month 2017 2018
January 65.96 132.67
February 71.25
March 97.65
April 92.23
May 122.29
June 123.79
July 139.77
August 162.93
September 203.12
October 197.53
November 70.51
December 117.12
Total 1464.15 132.67


Trim 10 mile next week.

Kellygirl

A great race for you QB. You are flying it.

Baby75

Great running and I say you will see your 5km time get quicker now as well

ariana`

Great race QB, you ran even splits, only a small positive split, i'd say you were well within yourself? I think you have a sub 29:30 5km in you... You just need a nice flat course