Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
If it’s meant to be, it’s up to me.
Options
Comments
-
-
-
-
-
-
Advertisement
-
-
-
-
-
Week 14 5-10km Grads plan & Carrigaline 5mile Run Report
I skipped week 13 of the plan to go straight into week 14 as was running the Carrigaline 5 mile today. I missed the first easy 45 min on Tuesday.
Wednesday 6x1min Vo2 (7:22-31) with 2 mins off
WU, 7:11; 17; 03; 08; 39; 6:42; CD; 6 miles in total
Thursday very easy 56:34 mins: 5 miles @ 11:17
Saturday: Parkrun volunteering and 2 miles / 20 mins very easy
Carrigaline 5 mile race report
My PB going into this was 40:50 on a flat course / perfect weather last year. Not sure where I pulled it out of on the day but figured it was going to be hard to beat today as I knew this was a hilly course and to top it off the weather wasn’t expected to be too hectic. Runfastcoach told me I should be capable of doing 39:56.7 but I was hoping to be anywhere in 40:xx today.
Luckily the rain held off and was sunny for the race though strong winds and I felt them during my warmup. I was nervous but met somebody I knew and was chatting to her at the start line and next thing the whistle blew and I took off. The first 1.5 miles was mainly downhill with a few little drags so I knew I was fast but felt it was ok to bank time. I was comfortable though weirdly had a few negative thoughts about slowing down and just jogging and then mentally gave myself a kick up the ass and told myself that I have trained well for the last 13 weeks and no more negative thoughts allowed. This is what I trained for. First mile clocked in at 7:30 and I was feeling strong. Bit more of a drag during mile 2 and made the most of any downhills and then mile 2 beeped at 7:47. Still feeling good.
Mile 3 started as we turned left and straight into a hill. I knew from reading about the route this was 800 meters long and finished at a grotto where there’d be a bit of a downhill. I didn’t find it that bad in one way - hard but doable. I was running in the middle of a group and there was a tall girl driving me nuts as her elbows were swinging everywhere and I was convinced I was going to get one in the face. I got passed her eventually. I’d friends stewarding at the top of the hill and I could arely smile and just gave a little wave as I got my breath back and pushed to recover to make the most of the downhill. Mile 3 clocked in at 8:20 and I was happy with that considering the hill.
Turned left again to start mile 4 and a little drag up and the wind was making it’s presence known. We were running in the hard shoulder and the wind was pushing us back and out onto the road. There was a nice long downhill there though the wind was slowing me down. I passed a few here still though and took the next left and into what I thought was the last hill which was supposed to be short and steep and the route guide said would do damage if you didn’t slow down - a girl passed me and I asked if it was the last hill as it seemed kind of long. She said it was. I chugged up it and the St. John’s Ambulance passed me and then chugged up in front of me blowing out all sorts of black fumes ...and conked out ... and started again with more black smoke. Lovely to inhale as I was struggling up a hill
I assumed my pb was gone on this hill as I’d guessed now I’d one more to navigate yet.
When I passed the mile 4 marker my watch said 32:12 so I decided I had to do the next mile in 7:40/7:50 and I’d be sub 40 and either way I was fairly confident I’d get a pb. My legs were tired and the wind was directly against me which made me feel I was barely moving but I pushed as hard as I could. The last short sharp hill came and went and On I went. Next thing we were turning into an estate and my watch said 4:6 miles - I was so surprised - nearly there. Kept going, watching the speed bumps and wondering where the hell the finish line was. I turned another corner and there it was ... down a hill. I picked up the pace as much as I could and dashed for the finish line. I could see it was 39:52 and I practically dived for it. I hope there are no photos
. 39:57 on my watch!!! I was absolutely thrilled. Sub 40!! I walked down to the Community Center and met my friend and filled up my plate with sandwiches and cakes. They put on a great spread.
I worried slightly the official time would add on a couple of seconds but it actually took one off and was 39:56 so a 54 second pb and shiny new paces for me. Buzzing all day. (Exactly the time runfastcoach gave me too).
I just wanted to add in that as well as really enjoying the plan I love that it’s given me more confidence in what I can do. I knew I was capable of 39:xx something on a good day and I was sure I’d do 40:xx today. I was in control for the whole race today - something I don’t think I ever was last year. I was confident in the paces I could do.
I’ve a question about the HM plan that maybe somebody could advise? Technically the plan should be starting tomorrow as that gives a full 14 weeks to Cork HM which is my target race. I was going to take it easy this week and therefore skip the first week of the plan. However, I’ve a week’s holiday in 8 weeks time and I doubt I’ll get very many runs done there. Wondering if I should start on week 3 of the plan altogether next week so that I’m not skipping the more HM specific weeks at the end?0 -
Advertisement
-
Week 14 5-10km Grads plan & Carrigaline 5mile Run Report
I skipped week 13 of the plan to go straight into week 14 as was running the Carrigaline 5 mile today. I missed the first easy 45 min on Tuesday.
Wednesday 6x1min Vo2 (7:22-31) with 2 mins off
WU, 7:11; 17; 03; 08; 39; 6:42; CD; 6 miles in total
Thursday very easy 56:34 mins: 5 miles @ 11:17
Saturday: Parkrun volunteering and 2 miles / 20 mins very easy
Carrigaline 5 mile race report
My PB going into this was 40:50 on a flat course / perfect weather last year. Not sure where I pulled it out of on the day but figured it was going to be hard to beat today as I knew this was a hilly course and to top it off the weather wasn’t expected to be too hectic. Runfastcoach told me I should be capable of doing 39:56.7 but I was hoping to be anywhere in 40:xx today.
Luckily the rain held off and was sunny for the race though strong winds and I felt them during my warmup. I was nervous but met somebody I knew and was chatting to her at the start line and next thing the whistle blew and I took off. The first 1.5 miles was mainly downhill with a few little drags so I knew I was fast but felt it was ok to bank time. I was comfortable though weirdly had a few negative thoughts about slowing down and just jogging and then mentally gave myself a kick up the ass and told myself that I have trained well for the last 13 weeks and no more negative thoughts allowed. This is what I trained for. First mile clocked in at 7:30 and I was feeling strong. Bit more of a drag during mile 2 and made the most of any downhills and then mile 2 beeped at 7:47. Still feeling good.
Mile 3 started as we turned left and straight into a hill. I knew from reading about the route this was 800 meters long and finished at a grotto where there’d be a bit of a downhill. I didn’t find it that bad in one way - hard but doable. I was running in the middle of a group and there was a tall girl driving me nuts as her elbows were swinging everywhere and I was convinced I was going to get one in the face. I got passed her eventually. I’d friends stewarding at the top of the hill and I could arely smile and just gave a little wave as I got my breath back and pushed to recover to make the most of the downhill. Mile 3 clocked in at 8:20 and I was happy with that considering the hill.
Turned left again to start mile 4 and a little drag up and the wind was making it’s presence known. We were running in the hard shoulder and the wind was pushing us back and out onto the road. There was a nice long downhill there though the wind was slowing me down. I passed a few here still though and took the next left and into what I thought was the last hill which was supposed to be short and steep and the route guide said would do damage if you didn’t slow down - a girl passed me and I asked if it was the last hill as it seemed kind of long. She said it was. I chugged up it and the St. John’s Ambulance passed me and then chugged up in front of me blowing out all sorts of black fumes ...and conked out ... and started again with more black smoke. Lovely to inhale as I was struggling up a hill I assumed my pb was gone on this hill as I’d guessed now I’d one more to navigate yet.
When I passed the mile 4 marker my watch said 32:12 so I decided I had to do the next mile in 7:40/7:50 and I’d be sub 40 and either way I was fairly confident I’d get a pb. My legs were tired and the wind was directly against me which made me feel I was barely moving but I pushed as hard as I could. The last short sharp hill came and went and On I went. Next thing we were turning into an estate and my watch said 4:6 miles - I was so surprised - nearly there. Kept going, watching the speed bumps and wondering where the hell the finish line was. I turned another corner and there it was ... down a hill. I picked up the pace as much as I could and dashed for the finish line. I could see it was 39:52 and I practically dived for it. I hope there are no photos. 39:57 on my watch!!! I was absolutely thrilled. Sub 40!! I walked down to the Community Center and met my friend and filled up my plate with sandwiches and cakes. They put on a great spread.
I worried slightly the official time would add on a couple of seconds but it actually took one off and was 39:56 so a 54 second pb and shiny new paces for me. Buzzing all day. (Exactly the time runfastcoach gave me too)
I’ve a question about the HM plan that maybe somebody could advise? Technically the plan should be starting tomorrow as that gives a full 14 weeks to Cork HM which is my target race. I was going to take it easy this week and therefore skip the first week of the plan. However, I’ve a week’s holiday in 8 weeks time and I doubt I’ll get very many runs done there. Wondering if I should start on week 3 of the plan altogether next week so that I’m not skipping the more HM specific weeks at the end?
First & foremost huge well done on your new shiny 5 mile PB, great stuff K!!
Re the plan I think starting on week 3 of the plan is no issue coming from where you are. You’ve logged 14 weeks of the 5-10km plan and have decent mileage behind you as a result.0 -
-
Week 14 5-10km Grads plan & Carrigaline 5mile Run Report
I skipped week 13 of the plan to go straight into week 14 as was running the Carrigaline 5 mile today. I missed the first easy 45 min on Tuesday.
Wednesday 6x1min Vo2 (7:22-31) with 2 mins off
WU, 7:11; 17; 03; 08; 39; 6:42; CD; 6 miles in total
Thursday very easy 56:34 mins: 5 miles @ 11:17
Saturday: Parkrun volunteering and 2 miles / 20 mins very easy
Carrigaline 5 mile race report
My PB going into this was 40:50 on a flat course / perfect weather last year. Not sure where I pulled it out of on the day but figured it was going to be hard to beat today as I knew this was a hilly course and to top it off the weather wasn’t expected to be too hectic. Runfastcoach told me I should be capable of doing 39:56.7 but I was hoping to be anywhere in 40:xx today.
Luckily the rain held off and was sunny for the race though strong winds and I felt them during my warmup. I was nervous but met somebody I knew and was chatting to her at the start line and next thing the whistle blew and I took off. The first 1.5 miles was mainly downhill with a few little drags so I knew I was fast but felt it was ok to bank time. I was comfortable though weirdly had a few negative thoughts about slowing down and just jogging and then mentally gave myself a kick up the ass and told myself that I have trained well for the last 13 weeks and no more negative thoughts allowed. This is what I trained for. First mile clocked in at 7:30 and I was feeling strong. Bit more of a drag during mile 2 and made the most of any downhills and then mile 2 beeped at 7:47. Still feeling good.
Mile 3 started as we turned left and straight into a hill. I knew from reading about the route this was 800 meters long and finished at a grotto where there’d be a bit of a downhill. I didn’t find it that bad in one way - hard but doable. I was running in the middle of a group and there was a tall girl driving me nuts as her elbows were swinging everywhere and I was convinced I was going to get one in the face. I got passed her eventually. I’d friends stewarding at the top of the hill and I could arely smile and just gave a little wave as I got my breath back and pushed to recover to make the most of the downhill. Mile 3 clocked in at 8:20 and I was happy with that considering the hill.
Turned left again to start mile 4 and a little drag up and the wind was making it’s presence known. We were running in the hard shoulder and the wind was pushing us back and out onto the road. There was a nice long downhill there though the wind was slowing me down. I passed a few here still though and took the next left and into what I thought was the last hill which was supposed to be short and steep and the route guide said would do damage if you didn’t slow down - a girl passed me and I asked if it was the last hill as it seemed kind of long. She said it was. I chugged up it and the St. John’s Ambulance passed me and then chugged up in front of me blowing out all sorts of black fumes ...and conked out ... and started again with more black smoke. Lovely to inhale as I was struggling up a hill I assumed my pb was gone on this hill as I’d guessed now I’d one more to navigate yet.
When I passed the mile 4 marker my watch said 32:12 so I decided I had to do the next mile in 7:40/7:50 and I’d be sub 40 and either way I was fairly confident I’d get a pb. My legs were tired and the wind was directly against me which made me feel I was barely moving but I pushed as hard as I could. The last short sharp hill came and went and On I went. Next thing we were turning into an estate and my watch said 4:6 miles - I was so surprised - nearly there. Kept going, watching the speed bumps and wondering where the hell the finish line was. I turned another corner and there it was ... down a hill. I picked up the pace as much as I could and dashed for the finish line. I could see it was 39:52 and I practically dived for it. I hope there are no photos. 39:57 on my watch!!! I was absolutely thrilled. Sub 40!! I walked down to the Community Center and met my friend and filled up my plate with sandwiches and cakes. They put on a great spread.
I worried slightly the official time would add on a couple of seconds but it actually took one off and was 39:56 so a 54 second pb and shiny new paces for me. Buzzing all day. (Exactly the time runfastcoach gave me too).
I just wanted to add in that as well as really enjoying the plan I love that it’s given me more confidence in what I can do. I knew I was capable of 39:xx something on a good day and I was sure I’d do 40:xx today. I was in control for the whole race today - something I don’t think I ever was last year. I was confident in the paces I could do.
I’ve a question about the HM plan that maybe somebody could advise? Technically the plan should be starting tomorrow as that gives a full 14 weeks to Cork HM which is my target race. I was going to take it easy this week and therefore skip the first week of the plan. However, I’ve a week’s holiday in 8 weeks time and I doubt I’ll get very many runs done there. Wondering if I should start on week 3 of the plan altogether next week so that I’m not skipping the more HM specific weeks at the end?
Superb!!! Well done!!0 -
-
-
-
-
Ah in general I just had a few opinions to share/ have taken apart/ to be debated!
As for your training paces...I wouldn't change them. We put 5k times into the calculator and it predicts a range of times we could achieve 'based on similar levels of training/ preparedness'. Then people change training paces after achieving just one of the predicted times. I'm more inclined to say Ok, I've hit the 5 mile prediction now I'll aim for the 10k, then 10 mile, then half.0 -
-
-
Advertisement
-
-
Ah in general I just had a few opinions to share/ have taken apart/ to be debated!
As for your training paces...I wouldn't change them. We put 5k times into the calculator and it predicts a range of times we could achieve 'based on similar levels of training/ preparedness'. Then people change training paces after achieving just one of the predicted times. I'm more inclined to say Ok, I've hit the 5 mile prediction now I'll aim for the 10k, then 10 mile, then half.
I get you. I must look at it again and see how much difference there is between my ‘old’ and ‘new’ paces. When I did that parkrun pb a couple of weeks ago the course measured long. I didn’t pay too much attention to it until yesterday morning when I found out the parkrun startline was moving as parkrun was 73 meters too long - having been accurately measured during the week for new signs the council are putting in. That meant the 5km time GC and Strava gave me of 24:09 for that day was more accurate. I input that yesterday out of interest and that’s what gave me the race time of 39:56 for 5 miles - that I then did today. When I put in 24:09 for 5Km and 39:56 for 5 miles it gives me identical training paces - so I wonder the fact I’ve kind of done it twice then should I change paces or at least step it up slightly. There’s probably not a huge amount of difference anyway- it wasn’t that big a pb! Not sure if my rambling is making sense 0 -
-
I get you. I must look at it again and see how much difference there is between my ‘old’ and ‘new’ paces. When I did that parkrun pb a couple of weeks ago the course measured long. I didn’t pay too much attention to it until yesterday morning when I found out the parkrun startline was moving as parkrun was 73 meters too long - having been accurately measured during the week for new signs the council are putting in. That meant the 5km time GC and Strava gave me of 24:09 for that day was more accurate. I input that yesterday out of interest and that’s what gave me the race time of 39:56 for 5 miles - that I then did today. When I put in 24:09 for 5Km and 39:56 for 5 miles it gives me identical training paces - so I wonder the fact I’ve kind of done it twice then should I change paces or at least step it up slightly. There’s probably not a huge amount of difference anyway- it wasn’t that big a pb! Not sure if my rambling is making sense
I wouldn't change it. But that's me. I'd be looking to hit the targets for 10k and 10 miles next. The jump from achieving a target time at 5 miles to 13.1 miles is huge.0 -
-
-
-
-
-
Advertisement
-
Advertisement